Skip to main content

Hot Body Tabata Workout

This 16 minute heart-pumping workout will have you sweating and feeling those Christmas cookies melt away from your body!





Tabata workouts are based on 20 seconds of hard work, with 10 seconds of rest for 8 sets of one exercise - 4 minutes per exercise. We are going to do 4 exercises consecutively, so it will only take 16 minutes and keep your heart rate elevated the whole time! You will get the cardio benefits of a 3-4 km jog while strengthening and toning your entire body. Let's GO!!





If you have an interval timer (most sports watches do) set it for 2 intervals: 20 seconds and 10 seconds and 32 rounds. 





1) One-Legged Mountain Climbers

targets arms, shoulders, upper back, entire core, quads, hamstrings, and glutes

- set up in a high plank/push-up position from toes

- bend one knee up and briefly touch toe on ground under chest, then kick it right back to start

- perform as quickly as possible while maintaining good form

- continue ALL reps on one leg for four sets (2 minutes per leg)

- switch legs

Repeat this mantra throughout: "Tight core and strong shoulders"





2) Push-Ups

targets chest, arms, shoulders, upper back, and core

- perform as many as you can in the 20 seconds

- come back onto your knees and rest your arms and wrists during your 10 second break

- repeat for the 8 rounds

Repeat this mantra throughout: "Yes, I CAN"





3) Forward and Backward Pendulum Lunges

targets quads, hamstrings, calves, and core

- start with feet together

- step back into a backwards lunge - both knees should be bent to 90〫

- on the same leg - step all the way through to a forward lunge (try to not touch toes in center)

- complete 4 sets (2 minutes) on one leg before switching to other leg

- switch and repeat other leg for 4 sets (2 minutes)

Repeat this mantra throughout: "My bum is going to be beautiful!"





4) Isometric Oblique Hold

targets obliques

- start on ground, on one side - rest head on lower arm and make sure body is in straight line

- lift top hand to hip, with elbow in the air

- keeping your head on the ground/arm, lift top leg then bottom leg to meet it

- hold legs straight from body, with core engaged, feeling your top oblique contract and strengthen

- complete 4 sets (2 minutes) on side

- roll onto other side and complete remaining 2 minutes (4 sets)

Repeat this mantra throughout: "Keep belly button pulled in toward spine - tight core"





Remember - only the 10 second rests allowed, no extra time when switching exercises. Have water bottle ready for a quick sip. 





Enjoy this calorie burning, heart pounding workout anywhere your holidays may take you!

Merry Christmas!!

Comments

Popular posts from this blog

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...

5 Healthy Tips for the Holidays!!

During one of my last boot camps of 2010 I asked each of my participants to come up with a plan to keep up with their hard work over the holidays. We do not want to ruin your hard-earned results during Christmas, however, this does not mean that you cannot still enjoy some holiday favorites! Here are some tips and tricks to stay fit and not feel any food-guilt over the holidays: 5) Bring a side dish of your own! Offer to your host that you bring a side dish to accompany their meal. Not only are you helping them out with less to cook, but you are offering your family and friends a delicious and nutritious recipe! 4) Use a smaller plate. Sometimes, we do not have choice of what will be served, and we do not have a way to bring our own healthy recipe. By choosing to use a smaller plate, you will eat less and still enjoy all of the delicious food provided for you! 3) Sample, do not indulge. Around the holidays, we are surrounded by cookies, cakes, and all types of delicious treats. So, ins...

Pelvic Health Series: Our journey to regaining strength, alignment, & function Kellie - part 3

This has been a humbling journey for me. Not only seeing a physiotherapist for assessment and treatment, but also journaling about my journey through this blog series. Writing about my experience has allowed me to reflect and dig deeper into learning about my own body. My last blog post explained my initial assessment with Bounce Back Physical Therapy and diagnoses. If you didn’t read it yet you can find it here ! I want to now take you on my journey through my “homework”, three follow-up visits, and what being “discharged” means to me. Homework At each appointment – the initial and follow-ups – Jillian gave me a series of stretches, exercises, and tips to implement into my daily routine. As the list grew, I would often feel overwhelmed with how to sneak it all in. What made it feel more manageable was when I remembered our discussion about how it’s okay to be imperfect and really that our goal is to have perfect alignment and engagement available to us. I actually came t...