Happy Friday!! I don't know about you, but this week seemed to drag on and on and I was running around like a chicken with my head cut off all week! Well, it's finally Friday and time to squeeze in this week's FREE workout! I was short on time this morning, but had an absolute blast (and blasted some serious calories) with this quick 20 minute HIIT / Tabata workout. I played around with some recordings of each exercise to demonstrate how they are done, but I am still working out the issues with editing and sharing videos! Bear with me as I learn the ropes of editing media, but at least you click the YouTube links and be able to see how each exercise is done and ensure that you have proper form!
Here we go!
As always, you want to start with 5-10 minutes of an easy warm-up and finish the workout with at least a 5-minute cool-down and stretch! The whole workout takes 20 minutes (30-45 minutes total with the warm-up and cool-down) and you'll be surprised with how much fun you'll have while burning some serious calories!
Complete each exercise (1-5) for 20 seconds of high-intensity work ("on") with a 10-second rest ("off") between each exercise until you complete the 5th exercise - that is one (Tabata) cycle. For example, do the burpees (with the jump) for 20 seconds, rest for 10 seconds, then move onto the right leg step-ups for 20 seconds, rest for 10 seconds, then move onto the left leg step-ups for 20 seconds, rest for 10 seconds, then move onto the plank with tricep press for 20 seconds, rest for 20 seconds, then finish with the plank with scissor jumps for 20 seconds. Rest 10 more seconds before moving onto the next cycle. Repeat the cycle 5 more times (for a total of 6 cycles) and then cool down for another 5-10 minutes (depending on how much time you have). You can choose any form of cardiovascular exercise to cool down, but don't skimp out on the cool- down! It's important to allow your heart-rate to come back down to near-resting levels AND stretch after a high-intensity workout!
Here are the YouTube links for demonstration purposes. The first video is me performing the burpee exercise, the second video is me performing the right leg step-ups and the left leg step-ups, and the third video is me performing the plank with tricep press and the plank with scissor jumps.
http://www.youtube.com/watch?v=7_XlWjJq_RQ
Video 2: Right leg step-ups and the left leg step-ups
Video 3: Plank with tricep press and the plank with scissor jumps
Have a blast (while blasting calories) and have a wonderful weekend ahead!