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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.
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Tuesday, 5 February 2013

New Weekly Workout Series: Tabata Tuesdays!

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Do you have 20 minutes? Then you'll have time for an amazing, full body, resistance + cardio workout that you can do anywhere. Every Tuesday I will be bringing you TABATA TUESDAYS!

Tabata is an interval workout, where you alternate periods of intense exercise with half the amount of rest time. Tabata's specific protocol is 20 seconds of work followed by 10 seconds of rest, times 8. That's one Tabata Cycle. 

That being said, every Tuesday I will bring you 4 Tabatas- full-body power moves that you can do at home OR at the gym. You'll stay on the same exercise 8 times in a row, working for 20 seconds and resting for 10. Give yourself a minute break in between the different exercises! 

EACH TABATA = 8 ROUNDS, 20s WORK/10s REST



1. WIDE PUSH UP WITH TWIST KICK

Complete one push up (hands wider than your mat) and immediately bring one foot underneath the other, twisting at your core. Repeat other side.

MODIFICATION: Bring your knees to the floor, keeping your body in a straight plane. 
REMEMBER: Keep your core engaged by not letting your lower back arch. 


2. SIDE BURPEE

This power move you will jump fiercely (yes, fiercely) into the air, then back into a plank position- only this side burpee has you jumping your feet out to the left. Repeat and bring your feet to the right. 

MODIFICATION: Instead of jumping, you can squat at the beginning of your exercise, and walk your feet back to a plank. 


3. WATERSKIING

This amazing exercise will work your main abdominal muscles (rectus abdominus) as well as your side muscles (obliques). In addition it will strengthen your lower back. Lean back in a sitting position until your abs engage, lifting your feet off the ground until they are in line with your knees. Pretend you are pulling yourself into the boat using the rope while waterskiing, bringing your elbows behind you. 

MODIFICATION: Keep your feet on the ground.
REMEMBER: Don't shrug your shoulders, and try to limit movement in the core.


4. WARRIOR LUNGES

Begin in a lunge position, with your hands on the ground. Jump up into the air and switch your feet positioning, then lift your arms up in the air. Repeat. 

MODIFICATION: Do not jump!
REMEMBER: Always have your knee in line with your ankle when you complete any lunge.



This will take you 20 minutes total! Be sure to warm up and cool down efficiently! 

9 comments:

  1. I love tabata workouts, thanks for this one!!

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  2. LLLOOOOOVEEE it, what a great new series!!

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  3. what a great new series! i love it, beauty. xx

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  4. This was my first Tabata workout - I loved it. Seemed too easy at first with all the breaks but by the 5th round of the First exercise I was eating my words.... :)

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    1. Hahaha that's always the way with Tabata! 8 rounds of anything full out... killer!

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  5. looks like an awesome workout!

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  6. Wow this is great!

    Thanks for sharing!

    Will def try these.

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    1. So glad you liked it! Let me know what you think :)

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  7. I am really looking forward to tabata Tuesday's! Great workout Katy!

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