Updated: 5 hours ago
Make every second count with this 15-minute action-packed workout that combine Tabata
cardio and strength training.
Can you really get an effective workout in only 15 minutes? You bet your feet you can:) Maximize every second of your time with this simple program that's as effective as an hour-long training sessions. The secret is that it combines two proven fat-loss techniques-metabolic strength training and Tabata training-into one super-focused workout.
First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the "Tabata top-off," rotate between 20 seconds of maximum intensity and 10 seconds of rest, repeat 8 times. There are two different exercises in the Tabata portion so you will rotate for every set, meaning you'll do 4 sets of each move (8 sets total).
You're probably wondering: Here's the difference between Tabata and (HIIT).
These terms are often used interchangeably (sometimes with the term (AMRAP) thrown in for extra confusion). Both are effective, they have individual qualities you should keep in mind. High-intensity interval training (HIIT) and Tabata.. Are they the same thing, or are they two totally separate styles of training? Do you actually know what sets HIIT and Tabata apart? Well, let me try to make it clear:)
HIIT and Tabata are similar in a couple ways.
Both focus on using maximum effort over short periods of time with only brief rest breaks.
Both have been shown to burn fat, improve endurance and speed, and aid weight loss.
What is Tabata exactly
Developed by Dr. Izumi Tabata in 1996, Tabata is a type of (HIIT)-one subsection under the broad umbrella of high-intensity interval training. Generally, you do Tabata at a higher intensity than a traditional (HIIT) workout. Specifically, it's a four-minute workout consisting of 8 rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest. Usually, you do a Tabata workout for 20 minutes, but you can opt to do one or a few exercises for a shorter session.
So, what makes something a (HIIT) workout?
HIIT workouts are more flexible with the time allotted for work and the time for rest. Simply lengthening either period means you've entered (HIIT) zone. By lengthening the sections of the workout, you can play around with movements that might not fit in the 20-second Tabata window, Maybe you want to try a crisscross jumping jack or a burpee-mountain climber combo, 20 seconds isn't a lot of time, so (HIIT) workouts are a great place to be creative.
Is (HIIT) or Tabata better for fitness?
HIIT and Tabata training will both give great results. Your results will depend on the specific exercises you do, how hard you work, and the duration of your workouts. You’ll also need to take into consideration your goals and fitness level!
(HIIT) workouts: You can amp up the intensity by doing more rounds and more difficult exercises. These workouts are more flexible in terms of interval timing and repetitions.
Tabata workouts: May be a better option if you’re a beginner or prefer shorter exercise routines. You can decide if you want to do one or several exercises.
The workouts can be adapted to suit most fitness levels. They’re designed to give results in the fastest amount of time. The shorter recovery periods will make the workout more intense. Plus, you’re working yourself to the point of exhaustion, which makes the workout more demanding.
Break a sweat with this intense but short butt-kicking workout:)
After the 1-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in 1 minute. Perform the full circuit twice, and then move on to the Tabata top off. Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds, then move on to the second exercise and repeat. Do 8 Tabatas (20 seconds on, 10 seconds off) total, rotate between the two moves for each set.
Total Time: up to 15 minutes You will need: Free weights
1. Warm-Up Exercise
A. Stand with feet hip-width apart, elbows bent, hands in fists in front of shoulders. B. Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head. Sets: 1 Reps: 1 minute
2. Dumbbell Squat
Stand with feet hip-width apart, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat. Sets: 2 Reps: 1 minute
3. Dumbbell Shoulder Press
A. Stand with feet hip-width apart, holding dumbbells with arms bent in front of shoulders, palms facing in. B. Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Lower slowly the weights to return to the starting position and repeat.
Sets: 2 Reps: 1 minute
4. Dumbbell Deadlift
A. Grab a pair of dumbbells and stand with feet hip-width apart, knees slightly bent, and palms facing thighs. B. Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid back from rounding). Engage glutes to raise torso back to the starting position and repeat.
Sets: 2 Reps: 1 minute
A. Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge.
Sets: 2 Reps: 1 minute
6. Tabata Top-Off 1: Sprint On the Spot
A. Staying in one place, al ternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 2: Squat thrust up and over. Do 4 sets total, always rotate between moves.
Sets: 4 Reps: 20 seconds
7. Tabata Top-Off 2: Squat Thrust Up and Over Squat Thrust Up and Over
A. Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight. B. Quickly jump feet back into squat, bending arms by sides. Jump up out of squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 1: Sprint on the spot. Do 4 sets total, always alternating between moves.
Sets: 4 Reps: 20 seconds
Let me now your experience of this intense short butt-kicking workout:)
Talk to a professional trainer! If you’re a beginner, have injuries or medical concerns, or simply want additional direction in meeting your fitness goals. Work with me and I will ensure that you use proper form and technique. As your personal trainer I am here to guide and motivate you :)
Together we will track your progress. I will modify and tailor your workouts as you improve or let you know if you need to scale back. This ensures you’ll be getting the most out of your workouts while preventing injury.
There's a time, a place, and a reason for both in your fitness life. Tabata is a great stepping stone, If you're short on time or maybe just getting into an exercise routine. Then as you get stronger, you can graduate to longer (HIIT) and do more rounds with more complex moves to really challenge yourself:)
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