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A 30-Minute Tabata Session to Burn Some Serious Calories

PS Fit

Raneir Pollard

Focus Area(s):

Full Body

31

minutes

Duration: 

Workout Type:

Cardio, HIIT, Tabata

December 26, 2016

0:16

Workout starts at

5 sections, 4 minutes each (4 moves x 2 reps, 20s on/10s off), with 1-minute rest between sections.

  1. Warmup (2 minutes long)
  2. Rest (starts at 2:22, about 20 seconds)
  3. Cardio Tabata (starts at 2:46)
    1. Jumping Jacks
    2. Jumping Jack with Narrow Squat
    3. Air Jack
    4. Air Jack with Narrow Squat
  4. 1-minute Rest
  5. Push-up Tabata (starts at 8:07)
    1. Push-ups
    2. Burpees
    3. Wide Push-ups
    4. Burpee with Push-up
  6. 1-minute Rest
  7. Squat Tabata (focusing on lower body) (starts at 12:47)
    1. Narrow Squat + Pulse (Twerk it if you want)
    2. Narrow Squat + Jump
    3. Wide Squat + Pulse (Twerk it if you want)
    4. Wide Squat + Jump
  8. 1-minute Rest
  9. Core Tabata (on the mat) (starts at 17:47)
    1. Superman (Swimming motion)
    2. Child's Pose (10 seconds)
    3. Plank
    4. Breaststroke Swim Pose
    5. Plank with Alternating Arm Reach
  10. 1-minute Rest
  11. Runner?�?s Tabata (starts at 22:45)
    1. Leg Back to Knee Raise (Right)
    2. Leg Back to Knee Raise (Left)
    3. Leg Back to Knee Raise + Hop (Right)
    4. Leg Back to Knee Raise + Hop (Left)
  12. Cooldown (starting 26:50)
    1. Deep Inhale and Exhale Breathing
    2. Side Stretch
    3. Wide Forward Fold
    4. Forward Fold
    5. Forward Fold with Twist and Crossed Legs
    6. Cobra Pose
    7. Child's Pose
    8. Forward Fold
    9. Arm Reach with Breathing

Tags:

Up-and-Down

Low impact (or with low impact alternatives)

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No equipment

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