It's that time, Badasses. You got a taste of Tabata High-Intensity Interval Training on Tuesday, and now it's time to go for the full shebang. All out. Balls to the wall. Nose to the grindstone. 110 percent.
You will work hard for a mere 16 minutes, and with rest between circuits this session will take no more than 30 minutes max. I've even designed this to require zero equipment beyond your own Badass self!
Yep, I have taken away the typical excuses that we use to get ourselves out of staying active (I don't have time, I can't afford a gym membership, I'm always on the road traveling, etc.) You can do this anywhere - office, living room, hotel room, or outdoors at the park. All in less time than it takes for a pizza to be delivered.
So what are you waiting for? Tabata like it's 1999!
The Full Tabata
Circuit 1
Burpees: 20 seconds on and 10 seconds of rest. Go for eight rounds.
Circuit 2
Fast feet and drop: Squat down and start running in place, fast feet, football drill-style. Every few seconds, drop down and thrust your feet back so that you end in a plank. Pop back up quickly and go back to fast feet. Go for 20 seconds, and rest for 10 seconds. Go eight rounds
Circuit 3
Push-ups: Start boy-style with knees off the ground, doing as many as you can with good form for 20 seconds. Drop to your knees and rest for 10 seconds. Go four rounds (dropping to knee-on-the-floor pushups if needed as you get fatigued) and then, after the 10-second rest, go right into...
Plie Heel-Click Jumps: Start in a plie, sumo squat position. From the low squat, jump up and as you're in the air click your heels together. Land softly and keep repearting, for 20 seconds. Go four rounds.
Circuit 4
Jump Squats: Squat and jump up, landing softly and into a squat, and then pop back up, without stopping for 20 seconds. Rest for 10 seconds. Go eight rounds.
Done! You have officially earned your Badass stripes for the week! Enjoy the weekend, Badasses. Next week I'll share a few more time savers and a Bosu Trainer move that works shoulders, legs, and core.
Coming next week: 15-minute healthy meals, another quick workout, and a Bosu Trainer move that works core, shoulders, and legs.
