Are you ready to try the 3-Way Fat Blaster Tabata Workout? A Tabata workout is a set of eight intervals, each lasting 20 seconds with a 10 second rest before repeating. The goal is to perform each interval at a high intensity level. Sounds easy, right? 20 seconds on, 10 seconds off – performed continuously eight times in a row. Regardless of which muscles you work, there is one guarantee – you will feel this.

Each circuit focuses on one exercise only. You’ll move from lower body strength work to upper body strength work, then finishing with high intensity cardio. Each Tabata set takes four minutes to complete. Pace yourself from through the entire four minutes.

 

Equipment Needed: None

Total Time: 28 minutes

Warm Up: 10 minutes easy cardio


Circuit 1

Wind Squat Tabata Set

Move continuously through eight sets of 20 seconds on/10 seconds off of this body-weight only squat. Perform as many squats as possible in the 20 seconds, rest for 10 seconds, then go into it again. Don’t stop until all eight sets are complete.

Rest two minutes

 

Circuit 2

Push Up Tabata Set

Shift gears to the upper body. Move continuously through eight sets of 20 seconds on/10 seconds off of push ups. If you’re not yet strong enough to move through the push ups without your back hurting, rest on your knees. Perform as many push ups as possible in the 20 seconds, rest for 10 seconds, then go into it again. Don’t stop until all eight sets are complete.

Rest two minutes

 

Circuit 3

High Knees Tabata Set

It’s time to really finish strong. High knees are nothing more than running in place, pulling your knees up as close to your chest as possible. Move continuously through eight sets of 20 seconds on/10 seconds off of high knees. Perform as many high knees as possible in the 20 seconds, rest for 10 seconds, then go into it again. Don’t stop until all eight sets are complete.

Cool down, get some water and stretch!
Have a question about an exercise? Check the Exercise Glossary.

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