Tabata Thursday: 30 minute Workout 1

Hey friends

I am teaching my first tabata class in a few weeks and will be sharing my workouts and planning here for you all to use as well.  

SO- Thursday is now Tabata Thurdays
Oot Oot! 

If you didn't read my last tabata post, here is a recap of what Tabata is:

Tabata is a timing scheme for a high intensity interval workout (HIIT). Traditional HIIT classes I have taken use two exercises back to back, at 30 second intervals, repeated for a total of three intervals. Tabata is a little different as intervals are 20 seconds of work, followed by 10 seconds of rest, repeated for a total of 8 intervals. 

Why this crazy combo?

Tabata is said to be a combination of Cross Fit and Circuit Training and was developed by Dr.Izumi Tabata, a Japanese researcher and physician. 

"Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after".  Information is from this article- for more details click here!

Tabata timing can be applied to any workout, running sprint, cycling sprints, etc. 

Pairing it with these moves will provide an amazing full body workout.  And yes, you are working so hard you can get it all done in 30 minute! 

There are a bunch of apps you can download to get the timing down for you.  
Click here for a free tabata timer online!

~30 Minute Tabata Blast Workout 

What You Need: 

Medium to Heavy Weights

A Bench/Step

(if you don't have the bench just do the exercises without it!) 

Each round is 8 sets of 20 seconds work 10 seconds rest = 4 minutes each round

1 minute rest between rounds 

Warm Up:  3 minutes 

2 rounds of 

30 seconds Air Squats 

30 second Step Run

30 second Bench Push Ups 

(1 minute rest)

Round 1:  Cardio/Squats 

Weighted straddle run 

(Put benches away
during 1 minute rest )

Round 2:  Abs 

Mountain Climbers 

alternate with Traveling Plank 

(1 minute rest)

Round 3:  Upper Body

Upright Row 

Alternate with Bicep Curl 

(1 minute rest)

Round 4:  Cardio/Lower Body

Burpees (First 4 Rounds)

Goblet squats (4 Rounds)   

(1 minute rest)

Round 5:  Abs 

Full Range Sit ups  

Stretch 2 minutes 

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Here are some graphics of some of the less popular moves

 in case you are wondering what these silly names mean: 

Straddle run (while holding a weight over head)

Fast pace, bend in the knee- up up down down

Pump your arms, gaze up, light on your feet

www.womenshealthmag.com

Mountain Climbers:

Plank position, straight line down your back, 

bringing in one knee to your chest at a time 

Hold abs tight and keep that straight line. 

 www.zbsource.com 

Traveling plank: 

Hold a forearm plank

One arm at a time, move up to normal plank, 

and then back down to a forearm plank

Keep your core tight and body straight 

Bodybybetablogspot.com

Upright row:

Legs shoulder width apart
Dumbbell in each hand, start at thigh height

Bring weights up parallel to ground 

Slow controlled movements (up 2 beats, down 2 beats)

All while squeezing back and shoulder muscles

 www.workoutlabs.com

Burpee (add jump beginning and end)

Arms up jump up,

 jump down to frog position, 

jump your legs back into a plank, 

do a push up (optional),

 jump legs back in to frog position,

arms up jump up

www.slimtea.com

Goblet squat:

Hold weight vertically (or kettle bell handle facing up).  Feet slightly wider than shoulder width apart with toes pointed out.  Deep squat, weight in your heels, tracking elbows to your inner knees.  Rise up keeping weight in your heels, abs tights, head up. 

 www.oprah.com

Full sit up: 

Legs in butterfly position. 

Lay down with arms straight

Holding your abs tight, crunch up and touch your toes

Weight optional 

Fitbie.com