Today I have 2 (4:00 each) tabatas that you can add to your workout routine when you need a quick cardio workout. Try one of these, or if you're feeling spicy today, try both!
Tabatas are a great explosive cardio workout to add to your workout routine! They're a great way to get all the benefits of cardiovascular exercise without overdosing it. This high-volume cardio is short, high-efficiency, and gets your heart rate up while also loading your joints and building muscle strength.
Tabatas are a type of HIIT (High Intensity Interval Training) where we pair a 0:20 max effort with a 0:10 rest period for a total of 4 minutes of repetitions. The key to making the most of this is to really give it your all!
These short bursts of aerobic exercise are ideal, especially if you're going through the menopausal transition, as we are more sensitive to cortisol (the stress hormone) during this time. Doing too much cardio can really tax your immune system, leaving you tired and even exhausted.
So join me for a quick cardio workout— let's go!I have Low impact changes and mods Built-in, I'll use form prompts to guide you as you go!
I might do a workout like this on a day when I want to focus on plyometrics or explosive cardio, or combine it with a resistance training workout. You'll find these quick, fun classes in many of my exercise programs because I've been using them for years to get the most benefit and recommend them at every stage of life.
hey if you are perimenopause If you’d like to dive into more strategies to support your body composition goals, build your precious muscle tissue, and help you effectively burn body fat despite hormonal changes, the new PerimenoFit program is coming soon!
Join the list and be the first to know when Waimino fitness issued!
Tabata burns all over the body
Click to expand and view all workout instructions
Tabata 1:
box horse
- Start by standing facing the box (or any sturdy elevated surface) you want to jump on.
- With your core braced, bend your knees slightly, drive through your heels, and blast the balls of your feet into the box (use your arms to push you and land lightly on the balls of your feet), squeezing your glutes as you stand upright.
- Jump or back up and repeat within the allotted time.
- MOD 1: Reduce impact by eliminating the jump and stepping up with alternating legs, focusing on pushing with your heels as you step onto the box.
- MOD 2: If you don't have a box to jump to, perform a long jump:
- Start standing on one end of the mat, feet hip-distance apart, core braced, and chest straight.
- Lower slightly into a quarter squat and explosively jump through your glutes to the other side of the mat.
- Turn around and repeat for the allotted time.
squat thrust
- Begin standing on top of your mat with your core braced and chest straight.
- Bend your knees, place your hands on the mat, jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
- Jump your feet into your hands, then drive through your heels to return to standing, using your momentum to immediately power your jump.
- Repeat this sequence for the specified time.
- MOD: Perform this movement with your hands on an inclined surface such as a chair, couch, or footstool. You can reduce the impact by squatting instead of jumping.
Contains 15 fruits and vegetables + 22 grams of protein in one convenient serving!
Tabata 2:
Popular Squat Alternate Front Kick
- Start standing with feet hip-distance apart, core braced, and chest straight.
- As you squat, pull your hips back, brace your core and keep your chest up and your knees in line with your toes.
- Jump firmly through your heels and land gently with your core supported, distributing your weight evenly on each foot while allowing your hips and knees to flex to absorb the force.
- Perform a front kick with your right leg.
- Repeat for the designated time, alternating left and right front kicks.
- MOD: Reduce impact by canceling the jump and squatting, driving through your heels and squeezing your glutes at the top.
- You can also use a chair/couch to guide your squatting position and maintain balance.
reverse burpee
- Start by standing in front of the mat, keeping your core tight and your chest lifted.
- With control, perform a deep squat by pushing your hips back, then, sitting all the way on the mat, roll onto your back, pull your knees toward your chest and lift your hips toward the ceiling, creating a back rocking motion.
- Use this momentum to rock your body forward, let your feet touch the ground, and then use your heels to complete the jump. Be careful not to bend your knees inward when standing)
- Repeat the allocated time.
- MOD 1: As you learn this move, place your hands by your sides to support your standing jump or use a chair/elevated surface to help you stand up.
- MOD 2: Remove the jump and/or just practice rocking back and forth, learning how to steady your feet back under you and hover your hips to eventually stand.
Well done rock star! Continue to express yourself on and off the mat. Be sure to check it out and let me know how you did today – I love hearing from you!
Do you want me to be your coach?
Look at Voni's amazing progress after just one year of working with me…
“One year ago, I pressed play on day one of the Betty Rockers Make Fat Cry free 30-day plan. By the way, I almost died. 
Today is the fifth day of my eleventh challenge.
I found a wellness program that I love! Thank you coaches! After the 30 day challenge, I joined you to rock your life and ended up meeting the greatest group of inspiring ladies ever! Thank you rockstars!
– Warnie, rock your life member
Let me guide you and share everything you need to achieve your goals exist rock your lifemy online gym!
- You can access it 24/7 – This is a gym that never closes and you can take it with you!
- Category library With over 1000 classes of all types, you can achieve your fitness goals and have all the tools to maintain them!
- Challenge plan – Over 60 different challenges you can start at any time as a member, including 30-day challenges, 14-day, 21-day, 7-day and 5-day challenges for various types of training to shape and strengthen your body and mind!
- healthy recipes Inspire new ideas for effortless cooking and give your body the energy it needs to thrive
- Top level support In our private women's fitness community, your questions can be answered online or via email – our members are our VIPs!
Click here to start your journey today!
(Back to rock and roll? Just use the “Return Member” button on the same page!)
post Quick full body Tabata burn first appeared in betty rocker.
