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TABATA workout!

by Coach Debbie

When you don’t have a lot of:

  • Time
  • Space
  • Motivation
  • Equipment

to exercise, go for a TABATA workout!  This is a guaranteed method that burns a lot of fat in a short amount of time.  Tabata is NOT for the faint of heart as it demands for explosive movements in rapid-fire style.  You can do a tabata workout in as little as 4 minutes if you’re pressed for time OR you can test the limits and go for 20 minutes.  You can also do tabata style workouts as your “cardio” for the day.  Our Momsanity Sisterhood tabata workouts are typically 10 minutes.

I have found the most efficient manner is by repeating the same movement 4 consecutive times in a row, before moving on to the next movement in the workout.  The goal is to push hard for 20 seconds (I use my Gym Boss timer) then rest for 10 seconds.  As the workout progresses, it’s GREAT to actually NEED REST before the 20 seconds is up!  That means you are doing the workout correctly.  Oh, and I recommend playing your favorite upbeat music to keep you pumped throughout!

Here’s an example of a Tabata workout, NO equipment needed!  Remember to warm up those muscles 3-5 minutes before starting.  Don’t forget to spend 3-5 minutes stretching and cooling down after you finish.  If you feel dizzy or nauseated at any point, take a break and walk around and sip water…the goal is NOT to puke.

  1. Squat jumps 20 seconds / rest 10 seconds
  2. Squat jumps 20 seconds / rest 10 seconds
  3. Squat jumps 20 seconds / rest 10 seconds
  4. Squat jumps 20 seconds / rest 10 seconds
  5. Optional 30 second rest if needed
  6. Jumping lunges 20 seconds / rest 10 seconds
  7. Jumping lunges 20 seconds / rest 10 seconds
  8. Jumping lunges 20 seconds / rest 10 seconds
  9. Jumping lunges 20 seconds / rest 10 seconds
  10. Optional 30 second rest if needed
  11. Push-ups 20 seconds / rest 10 seconds
  12. Push-ups 20 seconds / rest 10 seconds
  13. Push-ups 20 seconds / rest 10 seconds
  14. Push-ups 20 seconds / rest 10 seconds
  15. Optional 30 second rest if needed
  16. Burpees 20 seconds / rest 10 seconds
  17. Burpees 20 seconds / rest 10 seconds
  18. Burpees 20 seconds / rest 10 seconds
  19. Burpees 20 seconds / rest 10 seconds
  20. Optional 30 second rest if needed
  21. Bicycles 20 seconds / rest 10 seconds
  22. Bicycles 20 seconds / rest 10 seconds
  23. Bicycles 20 seconds / rest 10 seconds
  24. Bicycles 20 seconds / rest 10 seconds