Roll out of bed and do this 4-minute high intensity TABATA home workout before you go to work! Get your metabolism revving for the rest of the day so you'll burn fat!
Today’s Quick TABATA Workout:
- It consists of 20 seconds of “all out effort” followed by 10 seconds of rest. This takes 4 minutes. How’s that for time-efficiency?
- When I say “all out effort”, that means you should feel like your lungs are going to explode by the time you reach the 2-minute mark. Watch the workout to hear how my breathing changes over the course of 4 minutes. You can see and hear me struggling!
- After doing extremely intense Tabata exercise, your body will continue to use more oxygen than normal during the next 24 hours. In other words, your metabolism will be higher, which means you will continue to burn extra calories.
- Do not do more than 4 minutes of Tabata at a time. The 4-minute workout should be so intense, that you couldn’t possibly do another 20 seconds of “all out effort” after the 4 minutes are up. If you can do more than 4 minutes, this means you were not engaged in “all out effort”.
- For more information about tabata, click here.
The following exercises will be performed:
Cycles 1 & 2: Jump Rope with High Knees
Cycles 3 & 4: Burpees with kettlebell deadlift
Cycles 5 & 6: Jumping Jack Planks
Cycles 7 & 8: Jump Rope with High Knees
- Gymboss Interval Timer
- A kettlebell (I used 25 lbs)
- Shock-absorbing surface, such as interlocking floor mats. I did the workout on my plush living room carpet.
- Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes
- Click here to learn how to determine your correct jump rope length.
Always a Must!
- Read my workout rules before you begin!
Drink your BCAAs!
Stay hydrated with water.
Exercise Demonstration Video:
Watch the Exercise Demonstration Video BEFORE clicking on the Home Workout Video. This is IMPORTANT for injury prevention! I also provide modifications for beginners.
The Real-Time Workout Video!
Get Ready! Do the workout with me live! I found this workout to be VERY challenging. Let me know how you fare.