Want that tight core and bum for the beach this year?
Tabata workouts are high intensity interval training that get maximum results in minimum time. You will complete 8 circuits of each exercise, doing 20 seconds of the exercise, followed by 10 seconds of rest, repeating 7 more times (a total of 4 minutes). Rest for one minute (do not sit down, walk around, or have water) and move on to the next exercise and repeat the tabata protocol for that exercise; work 20 seconds and rest for 10 seconds, 8 cycles. The timing is critical, do not rest longer than the 10 seconds. Of course, if you feel faint or dizzy, stop and rest.
Squats
Beginners – use only body weight
Intermediate – add 8 lb dumbbells
Advanced – add 12 lb dumbbells
Jump rope
Lunges
Beginners – use only body weight
Intermediate – add 8 lb dumbbells
Advanced – add 12 lb dumbbells
Jumping jacks
Push ups
Beginners – on knees
Intermediate – alternate every other rep on knees versus toes
Advanced – on toes
Step ups onto stair or chair (advanced)
Triceps dips
Beginners – use only body weight
Intermediate – add 8 lb dumbbells
Advanced – add 12 lb dumbbells
(rest a full two minutes to let heart rate recover)
Finish with 100 crunches nonstop; do not rest – keep breathing!
Enjoy those results!
