Here is another way to use Tabata circuits to get a killer workout. I put together a 10 exercise circuit using the Tabata protocol (20 seconds of high intensity work followed by 10 seconds of rest) for each movement and to give it a kick, I added some rotational movements, explosive and endurance based exercises. This will give you a full body MMA style workout or just a fit like a fighter circuit (so you don’t want to get hit in the face). Also another way to burn fat while keeping your muscle. Ultimate Tabata Workout – Fit Like A Fighter MMA Circuit Perform each exercise for 20 seconds of work followed by 10 seconds rest for 6 rounds. Rest for 1 minute and move on to the next exercises. Total Workout = 40 Minutes 1. Kettlebell Swings 2. Rotational Med Ball Slams 3. Burpees 4. Weighted Russian Twists 5. Dumbbell Squat Jumps 6. Mountain Climbers 7. Blast Off Push Ups 8. Rotational Jumping Lunges 9. Kick Ups 10. Abs V-Ups
FUNK TABATA 32 WORKOUT CHALLENGE FUNK TABATA 32 WORKOUT CHALLENGE Complete each exercise using the Tabata Protocol one after the other with one minute rest in between. Complete each exercise for 8 intervals of 20 seconds of work followed by a 10 second rest. Take a one minute rest and move onto the next exercise and repeat. Finish all four exercises. Workout Time will be 20 minutes not including your warm up and stretch after you’re done. Exercise List Dumbbell Jump Squats 40lbs Dumbbell Clean and Press 40lbs Dumbbell Push Ups 40lbs Dumbbell Renegade Rows 40lbs You will need a Funk Gymboss Timer only $19.95 – a must have for counting Tabata intervals – http://tinyurl.com/funk-gymboss OR Download your Custom Tabata Interval Music – http://tinyurl.com/Funk-Tabata-Songs TABATA INTERVAL The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! This is “High-intensity” and not for the weak at heart. This cardio interval training method is an intense and quick workout routine but very effective. The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful! One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. You can use this protocol with many exercises: pushups, sit-ups, pull-ups, squats, you name it. If time is an issue, then try this next time you are at home, outside or in the gym.