Tabata is an interval style workout that uses 20 seconds of activity with a 10 seconds rest in between. It is important to go as hard as you can during each bout of work to get the full benefits of the exercise. Tabata is a type of HIIT workout (high intensity interval training) so even though this series won’t take long to do, it will get your heart pumping and your body sweating in a short amount of time. This is a great way to fit an effective workout into a busy day because all you need is 10 minutes!
- Burpees: start by standing and jumping straight up in the air for a vertical jump. As soon as you land squat down and put your hands on the ground then jump back with your feet so you are now in a straight-arm plank position. Then jump your feet back in towards your hands and come back up. This is one full burpee- the second one begins once you jump straight in the air again (go from the crouch of the previous burpee straight into the vertical jump of the next to do multiple in a row).
- Mountain climbers: start on your hands and feet in a straight-arm plank position. Drive one knee up towards your chest then quickly switch legs by bringing the first leg back to starting position while driving the second knee up at the same time. Try to switch legs as quickly as possible while maintaining a high knee drive.
- Squat pulses: bend down into a low squat position keeping your knees behind your toes and your weight in the heels. Bounce up and down in a squat hold by bringing your hips up about 5 inches and then returning to the low squat position. Repeat this as quickly as possible.
- Lunge jumps: start in a forward lunge position with both knees bent at about 90 degrees. Then jump straight up in the air and switch legs, landing back down in a lunge position with the opposite leg now forward. Keep alternating which leg is forward with every jump.
- Speed skaters: stand in a half squat position (legs close together, knees half bent) then quickly straighten and reach one leg out to the side while keeping your weight on the stationary leg. Then bring that leg back to the middle and replace your weight onto it while reaching the other leg out to the side. Continue to alternate legs as quickly as possible while keeping your weight centered.
- Up-down plank: start in a normal forearm plank position, then put one hand on the ground and extend that arm to straight, then put other hand down and extend that arm so you are now on both hands in a straight-arm plank position. Lower yourself back down one arm at a time going back to a forearm plank. Lead with one arm for the first round and the opposite arm for the second.
- Inchworms: start standing straight up, then reach down to your toes placing your hands on the ground (it is okay if you cannot keep your legs straight in order to touch the ground). Walk your hands out in front of you until you are in a straight-arm plank position with torso and hips in a flat line. Then walk your hands back in towards your feet. Once you get back to your feet, walk your hands straight out again (don’t stand all the way up in between each repetition).
- Pushups: begin in a straight-arm plank position with hands slightly wider than shoulders. Lower your body by bending at your elbows until your upper body is about 6 inches above the ground. Then straighten your arms to come back up to starting position. (If you start having a hard time getting all the way up and down, switch to a kneeling push up doing the same thing but from your knees. Make sure to keep your body in a straight line – no butts in the air!)
- (Forearm) plank: place your forearms on the floor so your elbows are under your shoulders. Straighten your whole body and place your feet on the ground with only toes touching. Squeeze with your abs to keep your torso and hips in a flat line and protect your back (make sure not to drop hips lower than your back or you can strain low back muscles). Hold this position for the allotted amount of time, making sure to keep breathing!