Yesterday, my article titled Six New Tabata Workouts for Fast Fat Loss was published at Tmuscle.com.
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The article tells you everything you need to know about the Tabata protocol and effective Tabata workouts. But, the article originally included 7 workouts, not 6! The editors, for whatever reason, decided not to included the 7th workout.
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That’s okay because in today’s post, I’m going to hit you with the missing 7th Tabata workout!
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So, here’s the missing workout exactly as I wrote it the unedited New Tabata Workouts for Fast Fat Loss article:
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Tabata Workout #7 – Bodyweight Tabata (8 Exercises)
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This bodyweight Tabata incorporates 8 exercises and alternates from the lower body, to the core, to the upper body and finishes with a total body exercise. This is repeated twice to equal four minutes total.
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Here’s how it goes down-
20 sec Speed Squats or Squat jumps (lower body)
10 sec rest
20 sec Tight Core Rotations (core)
10 sec rest
20 sec Push Ups (upper-body)
10 sec rest
20 sec Burpees (total body)
10 sec rest
20 sec Lunges or Lunge Jumps (lower body)
10 sec rest
20 sec Tight Core Rotations (core)
10 sec rest
20 sec Plank Fast Hands (upper body)
10 sec rest
20 sec Burpee w/Jump
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Remember to perform each exercise as fast and with as much intensity as possible!
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There are two exercises listed above you may not be familiar with? – The Tight Core Rotations and the Plank Fast Hands.
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Go here to learn how to do the Tight Core Rotations
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Watch the video below to learn how to perform the Plank Fast Hands exercise.
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As always, I love to hear your comments, thoughts and favorite workouts. So, hit me with everything you have to say that’s related to doing Tabata style workouts!
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Nick,
I LOVE these nuggets! Great reminder to look at even the classics with a fresh eye.
Thanks!
Ilene
Like the exercise alot. Do you like old bear crawl variations(linear, lateral, rotations)? Obviously, it comes down to control of the body and the right progressio for the right person. How about using foot ladder drills for the has in a stationary position and then progresing to 3d movement?
Is it possible to do sprint/shuttle run tabatas – this is the most practical for me but wasn’t sure if this might be too instense? thanks
Hi Nick, i am not new to Tabatas. I have been using the 1 exercise protocol.
However, after implementing 4 different BW exercises, i can surely say that this is more brutal then the 1 exrx version.
Thanks!
this looks like a great excericese,does that work out the abs too?
Yes, there are a few moves that train the torso muscles in this circuit.
That said, if you want those abs to show, you must have that diet tight!
Best regards!
Coach N
Great!
Glad you are enjoying the new workouts!
Best regards!
Coach N
I guess it would be possible.
Unless you were wearing a stop watch with a load buzzer, it would be hard to time yourself though?
Give it a shot and let me know how it works out?
Best regards!
Coach N
Will,
Ladder drills would work! And, I do use Animal patterns but not combined with Tabatas.
You can really do anything you want. But, I will say that you shouldn’t use overly technical exercises while doing tabatas. As fatigue sets in the least thing you want to have to do is a technical movement because it becomes more risky.
When using any sort of metabolic training, I always stick will basic exercises!
Good luck with your training!
Coach N