Use the site: http://www.beach-fitness.com/tabata/ to time your intervals, it should already be set up for you with 8 rounds, 20 second on and 10 seconds off. I highly recommend writing down your scores in each of the 10 second breaks, this is a great motivating tool. After the 8 rounds you will take a break. This does not mean a super long, squeeze in a tv show, break. Try only a minute to grab some water, wipe your forehead and catch your breath. This workout is 28 minutes long not including breaks. If you do not have time, just pick 3 or 4 of the exercises (each set of exercises are 4 minutes each).
NOTE: this workout is NOT for beginners!
If you are a beginner and do want to try this type of training, try picking one to two of the exercises and start there. Exercise at your own risk and be safe!!
1. Hip Hop Squat
this one is fun, you can also bust it out at a club :), come into a low squat, abs tight, explode up to a standing position and simultaneously stagger the legs. To modify you can do jump squats or just regular squats getting as low as you can and doing your best!
2. Pull ups or Pull downs
any type of pull up will do, you can even alternate your pull ups from overhand to underhand, if these are too hard do a lat pull down with a band (hang an elastic band high and pull the band towards you squeezing your shoulder blades and bending the elbows out to the sides) or you can even do a body row (hang from under a sturdy bar, abs tight, body in a straight line and pull the body up squeezing your shoulder blades) or band row (in a seating position, put a band under your feet so its tight, pull the band towards you, pulling elbows past your rib cage and squeezing the shoulder blades). Your pick!! (to get equipment see to the right and scroll through)
3. In and Out Crunches
on your back, keep the lower back flat to the floor and the navel pulled into the spine, lift the legs up (still being able to maintain a flat back-the lower the legs go the harder it is) and place hands behind your head, pull the head and shoulders up and you pull the knees in towards you, squeeze the lower and upper abs and return to start. To make it harder do not go all the way down to the floor. To make this easier or modify in the middle of the set, do a regular crunch and keep the feet down.
4. Stationary Crocodile Crawl
on hands and toes in a plank position, hold the navel in towards the spine, keep your feet still and start walking your hands to the left 3 hand steps, then return to center, now walk the hands to the right for 3, repeat until time runs out (to record your score, each hand step counts as 1 rep). To modify hold a plank. You may do this on your hands or come down to the elbows if your shoulders are not (yet) strong enough.
5. Reverse Lunge Kick Right
step the left leg back and lower the body to the floor by bending both knees, the left knee should almost touch the floor if possible (if this is too hard you may bend as much as you can) the right knee bends but do not bend knee past your right toes, come back into standing a kick the left leg up in the air as high as you can as you squeeze your right glutes intensely for balance, you may also try to kick the right fingertips. Owie! If these are too hard, try to just pull the left knee up...still hard? Avoid the kicks and knee ins and just step back to start with the left leg.
6. Reverse Lunge Kick Left
same as above switching legs
7. Three Angle Pushups
start in a narrow pushup position with the pointer and thumbs touching to make a triangle, do one pushup, walk the hands out underneath each shoulder, do another pushup, walk the hands out one more step until hands are wider than shoulder, do another pushup (each single pushup counts as 1 rep). If these are too difficult try them on the knees...still crazy tough? Keep hands under shoulders and maintain regular pushups on the knees.
*Excuse alert! Now my form I thought looked a little wobbly cause I just finished this one :), but here is the video:
Here are my scores (I am so sorry I forgot to wear my heart monitor, but I will post my calories next time!)
Hip Hop Squats: 11, 12, 11, 11, 11, 10, 10, 11
Pull Ups: 6, 5, 4.5, 4, .5 and 7 body rows, (the rest are body rows) 8, 9, 8
In and Outs: 8, 9, 9, 9, 9, 9, 9, 9
Crocodile Walks: 14, 14, 12, 12, 13, 13, 12, 13
Right Lunge: 9, 9, 9, 9, 9, 8, 9, 9
Left Lunge: 10, 9, 9, 9, 9, 9, 9, 9
3 Angle Pushup: 7, 6, 6, 6, 6, 7, 6, 6
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