Tabata

Here's another 4 minute tabata that works upper and lower at the same time to burn those calories! You only need one dumbbell for these 4 movements. I'm using a 12 lb weight for the whole thing, but you might have to go lighter or heavier for certain moves. These quick tabatas stack really well. So, if you do 3 of them, you're getting 12 minutes of effective WORK!

Here's another 4 minute tabata that stacks well with other short workouts! This one is total body using a pair of dumbbells. I'm using 12s in this video. 

You will repeat these moves twice:

1. squat curl
2. single arm thruster
3. other side
4. reverse lunge side raise

This workout is only 4 minutes, so don't blink or you'll miss it! This is one tabata (8 rounds of 20/10). You don't need any equipment. These quick tabatas are very effective and super fun to stack!

I tried to come up with some different moves for this tabata routine! This one has 5 tabatas (one tabata is 4 minutes- 8 rounds of 20/10) with one minute breaks between each of the 5 sets.

I introduce Noah at the beginning of this video :) He's 14 months now!

This glute workout consists of 3 tabatas (each 4 minutes): Glute Bridges, Hip Dips, Side Leg Lifts. All you need is a mat and a pair of dumbbells for the bridges (you can do them without if you don't have weights). Each tabata uses the interval format of 20 seconds of work followed by 10 seconds of rest. This is repeated for 8 rounds. Total video time: 16 minutes

Woo-hoo! Time for another tabata workout! This time I decided to use the bench to change it up a little bit! If you don't have a step, it's ok. You can do the entire workout on the floor, no problem. My camera died near the end, but you get most of the stretching in!

You will need a pair of medium sized weights (I am using 8 lb dumbbells). Workout length: 37 minutes

It's time for another tabata workout! This time I added in some cool, new exercises that will shock the muscles and challenge your body to work in different ways. As always, I'm using the standard tabata format of: 20 seconds of work, and 10 seconds of rest. This routine works the whole body, with extra focus on the shoulders and abs. I am using a pair of 8 lb dumbbells but I recommend having a lighter pair nearby for some of the moves.

This workout is the PERFECT way to hit the triceps hard and fast by using the tabata format of 20/10. I chose 2 different tricep exercises which you will do for 8 rounds (4 minutes) each. This means the actual, total workout time is only 8 minutes, but man oh man you will feel it! Remember, the key to tabata is working hard during the 20 seconds and totally resting during the 10 seconds.

If you are looking to burn fat and lose weight, jump start your metabolism, and significantly build your aerobic and anaerobic capicity then Tabata is for you! Tabata training simply means doing an exercise for 20 seconds non stop then taking 10 seconds off before repeating the cycle 6-8 times (3-4 minutes). In this tough, 51 minute workout we will alternate between rounds of strength and cardio exercises. This means you can maximize your exercise benefits while minimizing the amount of time you spend exercising. You will need 1 pair of dumbbells plus your determination and willpower for this workout!

Shape Magazine had such a great description of Tabata training in a recent article I thought I would use it to explain this workout!

Nausea. Seeing stars. Sucking wind. This is how you know you're doing a Tabata workout correctly. At first glance you may wonder why anyone would intentionally do this to themselves, but there's a reason this type of high-intensity interval training is becoming the go-to workout not just for athletes, but even celebs like Kyra Sedgewick. "It's the hardest exercise you'll ever do in your life," Sedgewick says of the workout routine she dubbed "The 4-Minute Miracle."

But it's worth it. Doing as little as 4 minutes (or one "Tabata") can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200-percent leaner) than a traditional 60-minute aerobic workout. That's right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill.

"The trick to getting all these benefits is the level of intensity. All you have to do is pick an exercise and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat seven more times. And when I say as hard as you can go, I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you're going to die."

"When I first started doing these, I swear I even saw a light at the end of a tunnel. I have to really talk myself into doing the workout, but seeing the very real changes in my body has made me a believer. Adding two Tabatas per week to my workouts helped me shed 7 percent body fat in one month." - Shape Magazine

If you are looking to burn fat and lose weight, jump start your metabolism, and significantly build your aerobic and anaerobic capicity then Tabata is for you! Tabata training simply means doing an exercise for 20 seconds non stop then taking 10 seconds off before repeating the cycle 6-8 times (3-4 minutes). In this tough, 34 minute workout we will alternate between 2 different exercises for 8 rounds (4 minutes). This means you can maximize your exercise benefits while minimizing the amount of time you spend exercising. You will need 1 pair of dumbbells plus your determination and willpower for this workout!