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Tuesday, September 22, 2015

Tabata 13 - Fully Body Fat Blaster - No Equipment Needed

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is one of the workouts I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your entire body - yes, head to toes! I call this workout Full Body Fat Blaster, because it is going to burn mega fat and your whole body had better be on fire by the time you are done. And you do not need any equipment, so you can do it anywhere! 20 minutes, anywhere. No excuses! Have fun getting ripped and burning fat!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout soon to keep your body guessing and the fat flying off!

Tabata 13 - Full Body Fat Blaster - No Equipment Needed!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!


Round 1 -  Bear Crawls- 20 seconds on, 10 seconds rest - 8 X


I love these! This total body burner is going to get your metabolism revving right from the get-go! Get down on hands and feet, knees hovering right over the floor. Crawl forward lifting opposite hand and foot. Crawl forward about four times before you crawl backwards. 





Round 2 -  Narrow Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X



Start in a lunge position, with feet closer than a normal lunge, with back knee right behind front heel. Lunge down, reaching toward floor, bending both knees into a 90 degree angle. Jump up and reach above you. Land back in the lunge position you started in. *To make it easier, take out the jump and just lunge and stand.





Round 3 -  Pushup and Reach - 20 seconds on, 10 seconds rest - 8 X



  Start in a plank position, with hands directly under shoulder. You can start on your knees for an easier version. Bend elbows to come into a pushup. As you push yourself back up to plank, reach one arm forward straight ahead of you. Keep hips flat facing the floor.




Round 4 -  Side Plank and Leg Swing - 20 seconds on, 10 seconds rest - 8 X



Talk about core power! This move is fantastic for your entire core and more! Start in a side plank position, on your hand and same side knee. Keep your hips lifted and abdominals tight, kick the top leg out straight ahead of you. Bring it back to start and repeat. 




Round 5 -  Squat Jump Over the River - 20 seconds on, 10 seconds rest - 8 X




Start in a squat position, putting the weight in the middle and back of your feet. Jump up and over the imaginary river (or put a weight or any other object you have laying around down on the ground). *To make it easier, stay up higher in the squat without touching the ground each time you squat.



That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 non-consecutive days a week to get in awesome shape and join me next time for another great Tabata workout!
*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*

1 comment:

  1. This workout does look super for body burning. I will try to do these exercises for a good workout.
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    ReplyDelete

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