You have value, so invest in yourself, by giving yourself just 25 minutes a day to be healthier and happier with this Tabata workout!
Spring is finally here! The warm weather makes me happy because I love to spend time outside. Spring is the time to start planning summer vacations to the beach or somewhere tropical or to just be outside loving the sun! During spring, it is that time to start preparing for that summer body you want. The summer body won’t just appear; it takes hard effort and work.
People offer many excuses about not having time to work out. I understand the struggle of trying to find the time to do something. However, I do know that you have time for what you make time for. With that, I put together a 25 minute workout that anyone can do. It’s a full body routine. You can find 25 minutes to do this workout. You are valuable. Make time for yourself.
Even better, this is a Tabata workout which means that it involves strength and cardio and is quick and high-intensity. What is Tabata? It is one of the most popular forms of HIIT (high-intensity interval training). Tabata was invented by a Japanese scientist, Izumi Tabata. They tested athletes and found that high-intensity interval training increased both their anaerobic (sprint, short bursts) and aerobic (long endurance) systems. The Tabata format is 20 seconds all out, 10 seconds rest, repeat for 4 minutes. Believe me, it will be the longest 4 minutes of your life. However, it is a great reward at the end when you finish the workout! Let’s get started!
The workout structure is easy and simple:
Go hard and max out for 20 seconds.
Rest for 10 seconds.
Complete eight rounds. This means you will spend 4 minutes at each exercise.
After the four minutes, move to the next exercise.
Out of these 5 workouts, 3 work the arms and 3 work the legs. The best way for you to get the most out of this workout is for the 20 second intervals is to perform at the highest intensity that you can. With each exercise, make sure you perform them with good form and technique. You should expect your heart rate to stay up the entire time. At the end of the workout, you will be glad it is only 25 minutes.
Your 25-minute Tabata workout:
Start with the push-ups. Put your hands shoulder-width apart on the floor. You can perform this exercise on your knees or feet. It’s okay on your knees if you need it to be easier. Bring your chest down to the floor then push yourself back up. Do as many push-ups as you can in the 20 seconds, rest for 10 seconds, then repeat for eight rounds. Once you finish the 8 rounds, rest for one minute and then move on to the next exercise.
Next, move on to performing squats. Place feet shoulder width apart, make sure that when you squat that your knees do not go past your toes. If this happens, stick your butt out more and squat down. Try to squat down to 90 degrees when doing this exercise. If you have never done squats before, just squat down about 30 degrees then come back up. You can work your way up to 90 degree squats. Repeat the 20 seconds at high-intensity, 10 seconds rest, for 8 rounds. Rest for one minute at the end of the 8th round.
Next, move on to the pull-ups. If you cannot perform pull-ups, you can also use a band to help assist you with your body weight as you do pull-ups. Bent-over row or inverted row are some other options for those who cannot do pull-ups or would like a better alternative. Perform for 20 seconds, 10 seconds rest, for 8 rounds. Rest for one minute at the end of the four minutes.
Kettlebell swings is a full-body exercise, working the arms, core, back, and legs. Keep the core tight as you swing the kettlebell. Keep the feet shoulder width apart, hold kettlebell with both hands, squat down, then swing kettlebell in front, up to shoulder height, and then repeat. Perform for 20 seconds, rest for 10 seconds, repeat for 8 rounds. Rest for one minute at the end of the 8th round, grab some water to stay hydrated.
The last exercise of this workout is lunge jumps. This is a great cardio and strength exercise. Start with the lunge position, jump up and bring the other leg in front, lunge down and repeat. Perform for 20 seconds, rest for 10 seconds, repeat for 8 rounds. After the 8th round, you have completed the workout!
Tabata is great to get a quick workout in if you are short on time, want to change up your workout routine, or want a high-intensity full body workout. It is most effective when you go as hard as you can during the 20 seconds. Take a few deep breathes during the 10 seconds rest before you start again. Perform a proper warm-up and cool-down with this workout.