Tabata. It’s such a cool word. Kind of like a combination of Hakuna Matata (according to The Lion King, it means no worries for the rest of your days) and Tae Boe (that kick-butt workout that was all the rage in the late 90’s). Soooo I could say this 10-minute Tabata is a worry-free, kick-butt workout. Or I could explain what Tabata really is – a high intensity interval training workout comprised of 20 seconds of work and 10 seconds of rest.
I love tabata workouts because they are crazy effective (you burn a ton of calories) and the bursts of activity are short. Just when you feel you can’t go anymore, your 20 seconds is up. How neat-o is that?
This workout is the perfect total-body circuit to get your heart rate up quickly and calories burning from the first second to the last. It was created when you have very little time in the day to fit in activity. Plus you can do this anywhere, since you don’t need a ton of space or equipment.
The 10-minute Tabata is a series of 10 exercises. This is a go-all-out workout – just carve out ten minutes and push yourself – you won’t regret it! When you feel like you’ve mastered it and have a little more time, perform each of the following exercises five times (instead of two) before shifting to the next movement for a 25-minute power circuit.
Overhead Jacks: Start with your legs together, wrists in fists in front of your shoulders. Jump and spread your feet out while punching your arms overhead, palms facing each other. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Alternating Switch Kicks: Kick your right leg up, leading with the knee and bring your elbows in near your rib cage. Then kick your left leg. Do this continuously for 20 seconds. Take a 10 second rest. Then repeat.
Wide Jumping Burpees: Start with your feet and palms on the ground. Extend your legs behind you, feet wider that shoulder width apart. Then bring your knees back in towards your chest and hop up as high as you can, bringing your arms overhead. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Jumping Side Hooks: Start with your feet together in a squat position with your left arm bent in front of your chest. Hop and switch arm positions by bringing your rear arm out to the side and ending in front, executing a jabbing hook. Then switch to the other side. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Hopping Lunge to Squat: Start in a left lunge, right wrist in front of your right shoulder. Hop into a squat position, bring your wrists together in front of your chest. Then hop to a right lunge. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Mountain Climbers: Start in a straight-arm plank position, wrists directly under your shoulders. Bring your right knee into your chest then switch and bring your left knee into your chest, hopping during each leg switch. Do this consecutively for 20 seconds. Take a 10 second rest. Then repeat.
Side Reach with a Hop: Start reaching your left hand down to your right foot, both knees slightly bent. Hop as high as you can, bringing your wrists in front of your chest, then reach for your left foot with your right hand as you land. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Side Runners: Start in a lunge, right foot in front, knee directly over your ankle. Then jump as high as you can, keeping your feet split and land back the same lunge position. Do this for 20 seconds. Take a 10 second rest. Then repeat with your left leg forward.
Wide In-and-Out Abs: Start in a straight arm plank, wrists directly under your shoulders and feet wider than shoulder width. Jump both feet in towards your chest then back out. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Heismans: Start with your left knee up and in towards your chest, right arm by your right shoulder, palm facing inwards. Hop over an imaginary bed pillow to the other side, bringing your right knee up and left arm towards your shoulder. Do this for 20 seconds. Take a 10 second rest. Then repeat.
TABATAAAAAAA. Give yourself a pataaaaaaa on the back because you nailed a really great workout. Are you ready to take it to the next level? Perform each exercise and rest cycle three times before moving to the next exercise? If you loved this heart-pumping workout, try this 20-minute heart blast HIIT too!