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25 min. Bodyweight Tabata Workout

I got a great little workout for you.  I snagged this from yourinnerskinny.com for a quick home workout for the girls last week.  I also gave it a whirl.

Download this cool interval timer - HIIT Interval Training Timer

Ok, here’s the workout.  Each exercise is to be performed for 20 seconds with 10 seconds of rest.  In between SETS rest an additional 60 seconds.  That totals 5 minutes each round… or “set”.

If you use the app I mentioned above, the trick to setting your timer right is to set your cool down timer for 50 seconds, because it will use your 10 second rest period at the end of each round.  At about 5 seconds left of cool down (your full minute) reset your timer and go again.  Or you could make it simple and watch a clock with hands!  The total workout is 25 minutes long.

SET 1

Pushups
Jumping Jacks
Alternating Lunges Forward
Alternating Lunges Backward
Pushups
Jumping Jacks
Alternating Lunges Forward
Alternating Lunges Backward

SET 2

Situps
Squats
Side lunges
Burpees
Situps
Squats
Side lunges
Burpees

SET 3

Plank
Side Plank on the Right
Side Plank on the Left
Situps
Plank
Side Plank on the Right
Side Plank on the Left
Situps

SET 4

Pushups
Jump Squat
Alternating Scissors Jumps
Jumping Jacks
Pushups
Jump Squat
Alternating Scissors Jumps
Jumping Jacks

SET 5

Mountain Climbers
Bootstraps
Donkey Kicks
Burpees
Mountain Climbers
Bootstraps
Donkey Kick
Burpees

I was a nicely sore the day following this workout and my cardio was definitely challenged.  The 2nd time I completed this workout I noticed a huge improvement in my ability to handle the intensity.  I’m not sure if that was adapting at it’s finest or just because I knew what to expect.  Either way, this workout is no joke.

If you try this, I want to hear how it went!

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