Tag Archives: tabata

Cardio Tabata Workout

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Hello, it’s time for another Home Workout of the Week!  With all the previous workouts I’ve posted the main focus has been on resistance training using just your body weight.  The following routine though is more focused on the cardiovascular component of a workout.

There are many ways to achieve a good cardiovascular workout without having to use a treadmill, bike, or elliptical.  You can go for a walk, jog, bike ride, or swim for example.  By far, the best type of cardiovascular training for boosting your metabolism, fat loss, and strengthening your heart and lungs, is interval training.  Interval training has been shown to cause your body to burn more fat and calories for 24 hours after the workout than it would if you did a steady pace cardio workout.

A very effective type of interval training is the Tabata so this week I would like you to try my Cardio Tabata Workout.  It’s intense and will also work your legs too but the focus is on the cardiovascular component.  This workout has 4 rounds of 4 different Tabata’s and should take you approximately 20 minutes to complete.  This is a great workout to do between your strength training sessions.

Get ready to sweat and let me know how you do!

Cardio Tabata Workout

Tabata Protocol – 20 seconds of work followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next Tabata

Tabata 1

  • Burpee
  • Spider Jump (like a spider man climb but jumping to each side instead)

Tabata 2

Tabata 3

  • Cross Country Skier
  • Seal Jack

Tabata 4

  • Speed Skater
  • High Knee Running

Full Body Tabata Workout 2

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It’s Home Workout of the Week time again!  We just finished celebrating Thanksgiving this past weekend here in Canada so for many of you that means a little over indulging in turkey dinners and pumpkin pie!  So to help you burn some of those excess calories consumed over the weekend I have another Full Body Tabata Workout for you to try.

This Full Body Tabata Workout has a little bit of a different structure than the last one.  Instead of 8 rounds of 5 pairs of exercises there are 5 rounds of 8 pairs of exercises.  This will give you more variety and work the muscles even more!

Give it a shot and let me know how you do!

Full Body Tabata Workout 2

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 5 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Tabata 7

Tabata 8

 

Full Body Tabata Workout

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Hello everyone!  It’s time for another Home Workout of the Week and this week’s workout is a little more intense than usual.  It’s a Full Body Tabata Workout which means the cardiovascular aspect of the routine is high so you will be burning tons of calories.  You will also be working pretty much every muscle group of your body using your own body weight for resistance.

The Tabata protocol for this routine is 5 pairs of exercises with 8 rounds of each.  You will work for 20 seconds followed by 10 seconds of rest until the 8 rounds are complete then rest for 1 minute before going on to the next round.  A great amount of endurance is needed to complete this so if you need longer breaks in between that’s ok.  You can build your way up to shorter rests over time.

So give it a try and let me know how you do!

Full Body Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 8 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Upper Body/Core Tabata Workout

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Hey everyone!  I hope you had a great workout last week doing the Lower Body/Core Tabata!  For the Home Workout of the Week this week, I have an Upper Body/Core Tabata workout for you to try.  It’s in the same style as last week but you will be working all upper body muscles, core, and your cardiovascular conditioning.

Try it out and let me know how you do!

Upper Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Lower Body/Core Tabata Workout

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Hey everyone!  It’s time for another Home Workout of the Week!  This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time.  They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit.  Tabata’s are really great for busy people who don’t have time to do an hour workout.  A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each.  Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete.  If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat!  Also note that the rest time between each group of exercises is 1 minute.  If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6