Tabata 14 - Torch Your Legs and Abs Workout

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 abs and legs! I call this workout Torch Your Abs and Legs, because it is going to torch calories and your abs and legs 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 - Torch Your Abs and Legs - 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 -  Squat Plank to Straight Plank- 20 seconds on, 10 seconds rest - 8 X

 

Ready to get your heart pumping? Get into a plank position on your hands and toes. Sit back over your feet as far as you can, then propel yourself forward into a straight plank. Then repeat. Feel your abs and legs start to burn! 

Round 2 -  Side Plank Leg Sweeps - 20 seconds on, 10 seconds rest - 8 X

Start in a modified side plank on one knee and the hand of that same side. Lift the top leg up parallel to the floor and sweep it forward as far as you can and then sweep it back behind you, keeping your belly pulled in towards your spine.  *To make it harder, come into a full side plank on both feet instead of on a knee and perform the leg sweeps.

Round 3 -  3 Way Squat Jumps - 20 seconds on, 10 seconds rest - 8 X

  Start in a wide squat, sitting into the middle/back of your feet. Staying in this low squat position the entire time, jump your feet a little closer and then all the way together. Then jump them back out to where you started and repeat.

Round 4 -  One-Leg DownDog to Plank Knee to Elbow - 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 downdog position and lift one leg towards the ceiling to come to one-leg downdog as you inhale. Swing that leg down and bring knee to elbow as you exhale. Keep that belly pulled in! Alternate sides after each 20 second burst.

Round 5 -  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.

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!*

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!*

Tabata 12 - Total Body Inferno

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 Total Body Inferno, because it is going to burn mega fat and your whole body had better be on fire by the time you are done. 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 12 - Total Body Inferno!

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 -  Total Body Burner - 20 seconds on, 10 seconds rest - 8 X

 This total body burner is going to get your metabolism revving right from the get-go! Grab some dumbbells or something else weighted, keeping a flat back and belly pulled in, bend forward at your hips into a bent knee dead-lift. Then, stand back up as you bicep curl and press the weights overhead. 

Round 2 -  Tricep Pushups - 20 seconds on, 10 seconds rest - 8 X

    Start in a plank position on toes or knees. Engaging your core, bend your elbows, keeping them right alongside your waist. Sink down as low as you can without touching the ground, and exhale to push back up into the plank position. Your arms and abs should be screaming by the time you are done! You can modify this to make it easier by doing it on your knees all the way through.

Round 3 -  Three-way Squat Jump - 20 seconds on, 10 seconds rest - 8 X

  Start in a squat position with legs wider than hips. Staying low in the squat, jump feet in a bit closer, and then closer in one more time. Staying down in this squat position the entire time, jump your feet back out to the middle and wide squat position. You can also make this a bit easier by staying up higher in the squat or stepping your feet instead of jumping them.

Round 4 -  One Leg Down Dog to Knee-In Planks - 20 seconds on, 10 seconds rest - 8 X

 Note: My legs should be straighter, if possible. Maybe my hamstrings were really tight that day. :-)

Talk about core power! This move is fantastic for your entire core and more! Start in a downward dog- pressing heels toward floor, lifting hips high toward ceiling, abs in, head between your arms. From there, inhale and lift your right leg towards the ceiling. Exhale and pull that right knee toward your right elbow. Then, inhale and lift same leg again. Exhale and bring right knee in again, this time to your chest. Repeat on the other side.

Round 5 -  Plie Squat and Back Row - 20 seconds on, 10 seconds rest - 8 X

 Start in a plie squat, with feet wider than hips and pointed out to the corners. Place your weight into the outer part of your feet. Arms are hanging down straight. Then, exhale and pull elbows back behind you, squeezing shoulder blades together, and come halfway up out of the squat. Repeat.

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!*