Time-Saving Tabata Workout

Hi All!
As spring approaches, many make it a goal to become more active and spend hours on the treadmill to get in better shape. However, a protocol researched by Dr. Izumi Tabata, demonstrates that 20 second bursts of an exercise followed by 10 seconds of recovery and completed 8 times for a total of 4 minutes, can cause significant gains in strength, endurance and even body composition. Personally, I use tabata to maintain my fitness levels through busy times, such as the holidays and while on vacation, and this approach has worked well for me. I have even stacked several tabatas together to make a longer workout that's still time-saving.

Today I wanted to share with you a tabata workout that I like to use when I'm traveling.

 Tabata (1)

Instructions: complete 8 rounds of each exercise - 20 seconds of work, followed by 10 seconds of rest. The total workout should take about 16 minutes. You will need your own bodyweight, a timer, and a water bottle. (Please exercise with caution and always consult with a physician before beginning any exercise regimen.)


Plie Squat: Stand with feet wider than shoulder width apart, tailbone pulled under you. Lower your body towards the floor, keeping your back flat, as if sliding down a wall. Keep your weight in your heels, contract your glutes and your inner thighs and return to standing.


Tricep Dips: Sit on the floor, placing your hands about 6 inches behind you, fingers pointed to the sides, and feet flat on the floor. Lift your hips up into a tabletop position. Bend only your elbows and lower towards the floor. Press through your hands to repeat.


Elbow Plank Jacks: Get into Elbow Plank position. Your abs should be engaged and your spine should be in neutral. Tap your right foot to the side Bring it back to the center and repeat on your left side. Repeat, alternating sides.


High Knees: March/Jog, bringing your knees up to your belly button as quickly as you can.


Let me know what you think about this workout. I really enjoy tabata because it seems to go by quickly and I hope you will enjoy them too!


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