To get the most out of any HIIT workout (tabata included), you gotta push yourself. Today's workout consists of 4 cardio exercises. You'll do each one for a full Tabata interval (20 seconds on, 10 seconds off, for 4 minutes). Then rest 90 seconds and move to the next one. Go all-out every 20 seconds work interval.
1. Mountain Climbers
2. Jump Rope (or high knees)
3. 10 meter lateral shuffles
Start with 60 seconds per exercise, then 45, 30, 15. As the time decreases, MOVE FASTER. Rest 1 min between completed rounds.
10 meter sprint touches
This workout is only 7 minutes, so you better hustle. Make sure to warmup beforehand:
30 seconds each
Side Plank Left
Side Plank Right
Single Leg Hip Bridges Right
Single Leg Hip Bridges Left
Complete as many burpees as possible in 7 minutes. Move as fast as you can.
50-69 reps is pretty good
70-99 reps is serious hustle
100-119 reps is beast mode
120+ holy hell that's impressive
300 squats. Any time you stop moving, even for just a second, do 15 pushups and 15 situps.
We already know that exercise reduces the effects of stress and anxiety. Cardio especially has been shown to positively impact stress levels. I specifically like HIIT workouts for this reason. You'll be moving as fast as possible for 30 seconds at a time, so you won't have the opportunity to let your mind wander. Clear your mind. Hustle hard.
30 Second HIIIT
30 seconds each, go straight through without stopping, rest 1 min after each round, 6 rounds total
- Mountain Climbers
- Sprinter Situps
- Jump Squats
3 by 3
3 Rounds of:
50 Jumping Jacks
3 Rounds of:
50 Jump Rope
15 Pike Pushups
3 Rounds of:
50 Mountain Climbers
30 Speed Skater
How about a truly frightening workout for Halloween Eve!
Death. By. Burpees.
This is an Every Minute On The Minute workout. Start with 5 Burpees the first minute. Rest the remainder of the minute. Then do 6 Burpees the next minute. Rest with whatever time is left. Then 7, 8, 9.... Keep going until you can't finish the Burpees in the minute. When that happens, rest the next full minute, then try to complete the reps you weren't able to finish. If you complete them, move on. If not, rest another minute and try again. How far can you get in 20 minutes??
Don't like burpees? Try this one with Squats, or Sprints, or Pushups. Pick any full body exercise you like and give it a shot.
18 Minute Ladder
Start with 5 reps of each, then 10, 15, 20, etc, going up by 5 each time.
Strength and Power
10 Lunges each leg
10 Squat Jumps
10 Jumping Lunges each leg
- rest 1 minute -
Then, finish with this core circuit:
1 Minute of Plank
1 Minute of Situps
45 Seconds of Plank
45 Second of Leg Raises
30 Seconds of Plank
30 Seconds of V-Ups
Tabata is 20 seconds of work, 10 seconds of rest, repeated for 4 rounds. With this version, we're gonna hit smaller muscle groups for a more targeted workout. Start with circuit 1. Do 20 on, 10 off for 4 minutes, then rest 1 min and move to the next one.
1. Chair Dips - working your triceps
2. Lateral Raises - working your shoulders (use light dumbbells or 2 water bottles)
3. Donkey Kicks - working your glutes (alternate R and L every 20 seconds)
4. Standing Side Kicks - working your lateral hip stabilizers (alternate R and L every 20 seconds)
5. Seated Knee Tucks - working your abs and hip flexors