You’ve over slept, a kid is sick, the repair man is late.  There is always something trying to mess up your perfectly-timed schedule.  So now that your allotted workout time has been cut short, what should you do?  Skip it?  No! Instead, swap out your hour-long routine for this quick and effective Tabata workout that hits both cardio and strength!

fire hydrants

Tabata Basics

Tabata workouts are broken down into rounds.  Each round is 20 seconds of intense exercise followed by 10 seconds of rest repeated 8 times for a total of 4 minutes.  And trust me, its harder than it sounds.  I usually do 8 rounds, so a total of just 32 minutes and my workout is done.  When you do weighted exercises, make sure you pick light weights.  Trust me, if you normally do 15 pound dumbbell curls you can’t use the same weight for a Tabata workout.

The Workout

Round 1

Round 2

  • Medicine Ball Slams first 2 minutes
  • Toe Taps on Medicine Ball last 2 minutes

Round 3

  • Crunches first 2 minutes
  • Sumo Dead Lifts last 2 minutes

Round 4

  • Toe Taps on Medicine Ball last 2 minutes

Round 5

  • Narrow Squats last 2 minutes

Round 6

  • Toe Taps on Medicine Ball last 2 minutes

Round 7

Round 8

  • Toe Taps on Medicine Ball last 2 minutes

Doesn’t sound too bad, right? Well don’t be fooled.  Just because you are crunched for time doesn’t mean we are letting you off easy!  If you’ve finished this and aren’t drenched in sweat, then you didn’t try hard enough!  If you are dripping and want some more awesome tabata moves, try this!