This workout utilizes a TABATA format but then plugs in some extra cardio sessions. Start with exercise 1A. Repeat exercise 1A for 6 rounds of 20sec work and 10sec rest. When you complete all 6 rounds on exercise 1A, go immediately to exercise 1B and perform for 2 minutes straight keeping your heart rate elevated. After 2 min of 1B, move onto set 2. Complete 6 rounds of the A exercise (20sec work, 10sec rest) followed by 2 min of exercise B for all the sets.
TABATA + Cardio
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Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
Just get after it…
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.