The Red, White, and Blue Tabata Workout

Ya gotta Tabata, right? When lots of my shoppers hear this phrase, they sometimes cringe. Although, I love to see the seems to be on their faces as they anxiously wait to hear which exercises are on the Tabata menu.


So, what is a Tabata anyway? It is a 4 -minute high-intensity exercise that can embrace anyplace between 1,2, or 4 exercises. You do work as arduous as you possibly can for 20 seconds and you then give yourself a 10-second relaxation earlier than hitting it onerous again. Depending on what number of exercises are chosen and which they are, the 10 seconds rest can shortly turn into the transition period between exercises. Who wants a relaxation anyway? It’s solely four minutes, right?



If you're really giving all of it you’ve acquired, Tabatas are certainly efficient. The amount of fat that may be burned during this high-intensity exercise is properly well worth the 4 minutes! I exploit them as either starter to a exercise (I sometimes choose extra core-based movements on these as to not utterly put on my shoppers out from the start), as a finisher or when in a time crunch – comparable to busy holidays!


While you'll be able to put all types of various exercises into a Tabata – core, plyometrics, lower physique, upper body – I actually take pleasure in utilizing some form of compound or combo movements when creating them for a time crunch. This sort of labor puts more demand on the body – thus making you're employed more durable!


Here is a sample exercise I've written for members to finish throughout their fourth of July festivities!


I have three Tabatas written out! You can full 1, 2, or all three!


Tabata 1 - Red

2 DB Alternating Reverse Lunge with Front Punches


Tabata 2 - White

2 DB Squat + Shoulder Press

Crossbody Mountain Climbers

*You will alternate between the 2 exercises


Tabata 3 - Blue

Weighted Jumping Jacks

Russian Twists



This entire workout can solely take you 4 minutes or longest, 12 minutes – each of which anybody can spare a while for! This 4th of July holiday, I am using these as a part of my Warrior Body courses in my gym in Morgantown, West Virginia!


We're getting them in earlier than the festivities start and turning ourselves right into a fats burning machine all day long! Are you able to Tabata?!

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