I've taken this workout straight from the pages of my very first ebook coming out in April called 20 High Energy Workouts to a Great Body. I'm really excited about this book. I now think of it as less of a book and more of a tool to have with you when you're in need of a good, heart-pumping, fat-shedding workout! I'll post more about the book in the next week or two! When it goes on sale, you'll be the first to know.
Moving on to the workout. Centered around a Tabata set, this is one of the shorter workouts from the book. Just because it's short doesn't mean it's going to be easy. Ask anyone who's done a Tabata if they thought their workout was easy, and they'd probably laugh or wince - or possibly both. Don't worry, you don't have to be in rock star shape to do this workout! All the work is completely scalable to your fitness level.
You may be wondering, what the heck is a Tabata?
I've written a little about Tabata sets before. In fact, No Excuses Workout #15 is devoted to the Tabata. That said, 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. From start to finish, you're done in four minutes.
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. Pace yourself through the entire four minutes it take to do each Tabata set.
Equipment Needed: None
Total Time: 28 minutes
Warm Up: 10 minutes easy cardio
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. See how to do wind squats below.
Rest two minutes
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
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!
Wind Squats: Standing with your feet hip-width apart, toes pointed outward slightly. Grasp your hands and hold them out in front of you, or up over your head. Drop down into a deep squat, putting the weight into your bottom, not over your knees. Quickly return to standing and repeat. Be conscious of your abs by keeping them drawn in. Watch your knees – don’t let them collapse in. Do as many wind squats as possible in each 20-second interval. If you're a beginner, a good number to shoot for is 10. If you're more advanced, a good number to shoot for is 15.
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