Tabata Total Body
When it comes to working out, sometimes shorter, more intense workouts are more effective than longer ones. Especially if we are on a time crunch and are working with limited equipment. I often have people ask me what are some of the best exercises they can do when they have such little time to dedicate to working out. I have a lot of great workouts I turn to when I want to get my whole body sweating in very little time but the one I’m sharing today has to be one of my favorites.
Today’s workout is a Tabata style workout which means “all out, high intensity”. This workout consists of a series of intervals starting with 20 seconds of high intensity, followed by 10 seconds of recovery, then 20 seconds of high intensity again for 8 rounds for a total of 4 minutes. Tabata style training was originally discovered by Dr. Izumi Tabata and a team of researchers in Tokyo, Japan. Studies have also shown that you can see better fitness gains with 4 minutes of Tabata intervals than an hour of running on the treadmill. So you see, this method of working out is highly effective! And you don’t just have to take my word for it.
The great thing about Tabata workouts is you can virtually pick any cardio activity to incorporate into the 20 seconds of high intensity. The quickest way to see results and have this be more effective is by truly putting everything you have into these 20 seconds of cardio and then repeating 7 times. It’ll be tough as you ease into it, but when you start seeing results quicker than you thought, you’ll love Tabata just as much as I do!
+ Light set of dumbbells (5-12 lbs)- if you don’t have any, try 2 filled one liter bottles or cans
WORKOUT STRUCTURE //
20 seconds star jumps
10 seconds recovery
20 seconds arm punches
Duration 4 minutes | Type Cardio/Toning
Step 1 //
Jump, as high as you can, while also opening arms and legs out wide at the same time in the air.
For modification, don’t jump and simply lift one side leg at a time with arms up.
Step 1 //
Hold both dumbbells on both sides of your body
Step 2 //
Lift dumbbell, one arm at a time, towards nose keeping elbow as close to the body as possible. Keep core tight and engaged.
Step 3 //
Alternate arms for 20 seconds.
How do you feel? This exercise is challenging in that it requires non-stop high intensity activity with very little time to rest, but you’ll feel 100x better after having completed the workout. So if you did push through and completed this workout, great job!! Now go treat yourself to a delicious post-workout smoothie or your favorite self-care routine. I know I will.