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I'm Katy! I'm a Phys Ed teacher, fitness and yoga instructor. I love fitness and fashion! Join me as I kick the crap out of you with my at-home HIIT workouts, and mostly make fun of myself.

Tuesday, 26 February 2013

Burn the MOST calories with Tabata Tuesday #4!

Pin It Let's get right to the point, seeing as you're coming to this page because you need a quick workout. This Tabata workout is full-body, rockin' hard training that gets in and gets out. Just how I like it.

You'll have 4 Tabatas with a 1 minute break in between each, totalling 20 minutes. Make sure you include a dynamic warm up and cool down! And by "cool down", I mean cursing my name with a slight whisper, as you'll be too tired to do anything else.

Each Tabata is 8 rounds- 20 seconds of work followed by 10 seconds of rest... x8!

1. Jumping Speed Skate
Keeping your chest lifted, jump laterally, landing on your right foot and bring your left foot slightly behind you. Your left arm will be straight out in front of you, like a speed skater. Repeat by jumping to the left and bringing your right arm forward.
MODIFICATION: you can do this without the jump- so step to your right and left but bring your opposite hand to your foot (so step to your right and bring your left hand to touch your right foot).

2. Dive Bomber Push Ups + Major Air
This puppy is what I like to call my little bitch. It incorporates your entire body and hurts so good. Begin in a downward dog position- Hips high, hands extended. Bend the elbows wide into a push up. When straightening your arms, explode up, full body, and jump your feet into the air as high as you can. Get some major air!
MODIFICATION: Instead of major air, extend one leg in the air. Repeat the dive bomber push up and extend the other leg.

3. Shuffle + Jumping Lunge
This lateral movement is awesome for a cardio and resistance blast. Complete 8 shuffles to the right, and then 8 jumping lunges to the left, returning to starting position. Repeat.
MODIFICATION: If space is an issue, stay in place as you shuffle and lunge.

4. Mountain Climbers 
I HATE these things. But they are amazing.
Begin in a plank position. Bring one foot as close to in between your hands as possible, and switch legs.
MODIFICATION: Bring your knee into your chest. Repeat with other side.

Let me know how you did by using the hashtag #tabatatuesday and sharing on Twitter, Instagram or Facebook!


  1. it has been awhile since we have done dive bombers, always a killer move :)


  2. Oohh I normally do dive bombers a little differently to you, can't wait to try your version! My workout partners gonna LOVVVEEE me! Ha! Also I too hate mountain climbers... they're not the hardest of all the exercises but I will go out of my way to avoid them!! Which probably means I should be doing more of them... damn.