Tabata is catching on, with features in magazines like Shape and Oxygen. But as many in the fit-sphere are just now discovering the wonders of this high-intensity interval training, we members of the Badass Army are already seasoned Tabata vets. Hooah!
We might not like it while we're huffing and puffing through it, but we know the drill - and we know it works. So here's a new Tuesday Tabata routine that combines 2 strength Tabatas and 2 cardio Tabatas.
I did this with two clients on Monday morning, and we finished in 30 minutes including water breaks and a few "catch your breaths." So even if you're time-pressed, try to find half an hour for this one. You'll be stronger for it!
Tabata 1: Cardio
Tabata 2: Strength
- Regular Pushups x 2
- Tricep Dips x 2 (Use a chair, bench or step)
- Frog Pushups x 2
- Bench Tricep Dips x 2
Tabata 3: Cardio
- Jumping Lunges x 2
- Jumping Jacks x 2
- Skaters x 2
- Plank Hops x 2 (From a plank position, hands under shoulders and back straight with feet together, hop your legs from right to left. The bigger the hop, the more you work the core - obliques especially)
Tabata 4: Strength
- Right leg lunge x 2
- Left leg lunge x 2
- Sumo squats x 2 (Feet wide apart, legs turned out at 45 degrees, while lowering the butt straight down to the floor and squeezing back up)
- Low pulsing squats x 2 (Pictured below right with the Bosu, optional. Make sure the toes and knees are straight ahead, feet hip width apart, pushing the butt out as you squat down. From there, go lower and squat up and down quickly).
Bonus Tabata: Abs
- Regular crunches x 2
- Pull-ins x 2 (pictured at right. Push your legs out slowly, then pull them back in toward your chest.)
- Bicycles x 2
- Planks x 2