POPSUGAR Fitness

Holiday Prep: Tabata For Your Trouble Zones

Oct 29 2014 - 11:01am

Tabata is the ultimate fitness trifecta. It's fast. It's fun. It's effective. We've tweaked the standard structure a bit turning each Tabata into a superset. Rather than doing one exercise for four minutes, you alternate between two complementary moves for eight minutes. This modification gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during in each Tabata.

Get set to burn major calories: print out this workout [1] and get your timer ready (we like the free programable app SIT [2] — simple interval timer). Hope you dig this workout as much as we do.


Tabata One

Jumping jacks: This classic calisthenic move gets the heart rate going; add in some cross jacks [3] for variety.

Walkouts [4]: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.

One-Minute Rest: Standing leg cradle [5]


Tabata Two

Squats with reach [6]: Take your basic squat, lift your arms overhead, and you've increased the core strength needed for each rep.

Up-down planks [7]: Move steadily and smoothly between plank and elbow plank, which works your arms and your core.

One-Minute Rest: Standing quad stretch [8] (30 seconds each leg)


Tabata Three

Alternating backward lunges [9]: Step backward into a lunge and alternate legs with each rep.

Mountain climbers [10]: Holding a plank position, move your legs like you're running in place to work your arms and abs.

One-Minute Rest: Deep hip flexor stretch [11] (30 seconds each side)

Tabata Four

Alternating side lunges [12]: Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.

Bicycle crunches [13]: Don't blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee.

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Source URL
http://www.fitsugar.com/fitness/Tabata-Workout-40-Minutes-34635329