I made my first workout video! I hope you enjoy it!
Have you ever done a Tabata workout? Tabata is a specific workout protocol where you practice a move for 20-seconds “all out,” followed by 10 seconds of rest, and repeat that cycle for 4 minutes total (or 8 cycles). Tabata has been proven to be incredibly effective in terms of building anaerobic capacity, increasing VO2 max, and burning calories (some studies estimate burning 15 calories per minute on average), which means you’d burn 360 calories in this 24-minute workout! (Of course, calorie burn varies dramatically based on the individual’s body and how hard that individual is working, so don’t rely on this estimate). (picture source)
Aside from just the scientifically-proven benefits, I can tell you that this workout is tougher than it looks! Yes, the altitude in the mountains of Colorado probably made it more difficult, but I’m sure I would be sucking wind regardless. Whether you do just one round (8 minutes) or three rounds (24 minutes), you should be working hard enough to be out of breath. So, if you want to get a great workout in a short amount of time, try this out!
The best thing about the workout is that you can do it anywhere. No equipment required, all you need is a timer (check out the Tabata-Timer app, which is free) and your best effort! You’ll see I filmed with two of my nieces – an optional, but super-fun touch! (Here are some of my tips on getting kids involved in your workout!) And thanks to my mom for filming and my sister for being our timer!
8-Minute or 24-Minute Full-Body Tabata Workout
For the workout, set your timer for a regular 4-minute Tabata set. Perform workout #1 once through (4 minutes), then rest for 1 minute. Perform workout #2 once through (4 minutes), then rest for 1 minute. You can stop here (for the 8-minute workout), or repeat the entire thing twice more (3x total) for a complete 24-minute body blast! (And yes, it will actually take 29 minutes if you rest 1 minute between each set!)
- Squat jumps
- Mountain climbers
- Star jumps
- Squat thrusts: I realize there are several variations of this move. In my version, I jump back into plank, then jump forward into a squat, reaching arms forward.
- Plank jacks
- Jump lunges
- Push ups
(Be sure to pin the graphic so you can come back to this post later and spread this great workout!)
*Always consult a doctor before starting a new workout routine. I am not a personal trainer or doctor – this workout is based on my own experience.*
So tell me in the comments … Have you done Tabata? Do you have time to fit in this 8-minute workout today?! Get after it, and tell me how you like it!