Thursday, December 18, 2014

Tabata Workouts for One Week (No Equipment)










Here is one week of high intensity workout ideas for you to do at home. I believe that there really are no excuses why one cannot workout (unless physically unable to), because if you work efficiently and with a high intensity level, it does not take more than 10-20 minutes to have a great, effective workout.  The five exercises presented will take four minutes each with eight reps. You should try to work as fast/hard as you can in order to push yourself (20 seconds on with a ten seconds rest). 

Take a one minute break in between each exercise, so you can get water and take a breather, but make sure it doesn’t succeed two minutes otherwise you will lose your energy. If you need to modify something or make up your own exercise feel free to do so, because you do not need to follow this exact program.

Jenny performing Russian twists
In terms of a warm up, I hope that you stretch beforehand. I provided some ideas, but a warm up should at least be five minutes. Do not start these exercises without any warm up because you may be susceptible to an unnecessary injury.

These workouts should not take more than 30 minutes and can be performed at home without any equipment. Remember, you want to be able to push yourself so you can see results and become stronger and healthier. Make sure you use a tabata timer, so you know when to stop and start. For more information on tabata, click on this link here.  I hope that you become inspired to try some of these. Also, I would love to hear your feedback. 



Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WARM UP:
       200 single jumps or
jumping jacks
       Jog in place for two minutes

TABATA: BURPEES AND LEGS
Complete 8 rounds of 20 seconds on and 10 seconds rest for each movement
       Burpees
       Jumping squats 
       Burpee with a pushup
       Jumping lunges
       Burpee with jumping jacks
WARM UP:
       20 air squats
       20 regular lunges
       Jog in place for two minutes

TABATA: AB DAY
Complete 8 rounds of 20 seconds on and 10 seconds rest for each movement
       Sit ups (If you have a dumbbell use it)
       Russian twists with a weight/no weight
       Leg raises
       Plank
       Mountain climbers
Rest day
WARM UP:
       20 air squats
       20 lunges
       Bear crawls


TABATA: CARDIO DAY
Complete 8 rounds of 20 seconds on and 10 seconds rest for each movement
       High Knees
       Butt kickers
       Jumping Jacks
       Jump rope or mock jump rope
       Jumping jacks with a push up
WARM UP:
Repeat this 3xs
       10 burpees
       30 second handstand holds

TABATA: MOUNTAIN DAY
Complete 8 rounds of 20 seconds on and 10 seconds rest for each movement
       Mountain climbers
       Standing mountain climbers
       Mountain climbers
       Lunge jumps
       Mountain climbers
Rest day
WARM UP:
       Jog around the block for five minutes


TABATA: SPRINTS
Sprint for 30 seconds as hard as you can. Rest for four minutes in between each set. If you can, keep moving. Repeat this 4-6 times

For more Tabata exercises and info, click here

Disclaimer: Always consult with your doctor before attempting any new exercises

1 comment: