Haooy Tuesday folks, and welcome to another blog post!
Every Tuesday (or two) I want to do a Tabata Tuesday post for you. I know a lot of us stay super busy day to day, and sometimes things come up that may hinder our fitness routine.
So, what is Tabata??
Tabata: a style of High Intensity Interval Training (HIIT) that usually last around 4 minutes. It requires you to work for 20 seconds and have 10 seconds to rest.
This a GREAT way to keep your heart rate up, get a great workout in, and not use up a lot of your time. You don’t even need equipment!
Today I am giving you 2 tabata workouts that you can do back to back, for a great workout in under 10 minutes, or you can split these up however you like. No equipment is required!
**Tabata #1: CARDIO**
-Set Tabata Timer (Cheap + free apps available) or watch your clock.
-Do 8 rounds of 20 seconds work, 10 seconds rest, alternating between 2 moves given. (Total this should be no more than 4 minutes)
Begin in a an upright position. From here, move into a squat position (pic 2) with your hands on the ground. Kick your feet back into a plank position, and bring your whole body to the ground.(pic 3)
Immediately return your feet into squat position, and stand or jump up.
2. High Knees
Stand up straight and place your feet about hip-width apart.
Quickly drive your right knee up to meet your hand, then switch and immediately bring the left knee coming up to meet your left hand.
As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the whole time.
**Tabata #2: LEGS**
1. Single Leg Lunges
Start in an upright position, with one leg out in front, and the other leg slightly behind you. Lower your legs into a lunge, keeping 90 degrees, and stand back up to starting position.
Each time you come to this move, swap legs!
2. Sumo Squat Pulse Jumps
Stand with your feet a little wider than shoulder width apart and slightly turned out, arms resting To your side or on your hips.
Bend your knees and plié, pulsing and keeping low for 3 counts. Then, jump up explosively, keeping your core engaged. Land with control, lowering your body back into the squat position with pulses.
If if you give this a try, let me know!
Remember, you can modify these moves if you need. Take out any jumps if you have knee issues too! 👍🏻