Amazing at-home Tabata workout – HIIT training at it’s finest!

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I’ve always been a huge fan of HIIT style workouts – today’s workout takes it up to the next level with a killer Tabata-style workout (if you’re not too sure what that means, click here to find out more). The format follows a 2:1 time format where we go hard at a high intensity for twice the time as our “rest” period. Trust me- this is one of the absolute best ways to get a killer burn in not a lot of time. Here we go!!

The format: we’re going to do 6 exercises during this workout – 2 rounds of three exercises separated by a brief rest period. You’re going to go hard – do as many reps as you can for 20 seconds – and then rest for 10 seconds. We’ll do this 8 times for each exercise before moving immediately on to the next. Ready? Ready or not…

Warm up: walk, jog, stairs, etc – just get the blood moving!

Sprint/Run/Stairs

20 seconds going hard, 10 seconds walking “rest”. You can even do high-knees is you’re really short on space. Repeat 8 times and move on immediately (during your final 10-second rest) to the next exercise.

Push Ups

20 seconds – as many as you can do (modified on your knees is okay), 10-second rest. Repeat 8 times and move on immediately (during your final 10-second rest) to the next exercise.

Thrusters

Use dumbbells, medicine ball, sacks of flour, whatever resistance you have available!! 20 seconds going hard followed by a 10-second rest. Repeat 8 times and relax… for now…

2-minute rest

Towel off. Get a quick drink. And enjoy halftime. Here we go again!!

Sprint/Run/Stairs

Repeat of interval #1: 20 seconds going hard, 10 seconds walking “rest”. Again, High knees would be a good alternate if you’re cramped for space. Repeat 8 times and move on immediately (during your final 10-second rest) to the next exercise.

Sit-Ups

Soles of your feet together with your knees spread wide (this eliminates the hip flexors and focuses mainly on the abs). As many as you can do in 20 seconds and then rest for 10. Repeat 8 times and move immediately (during your final 10-second rest) on to the next exercise.

Air Squats

Back straight, chest out and drop your butt to the floor. As many as you can in 20 seconds followed by a 10-second rest; repeated 8 times.

CONGRATULATIONS!! I was a sweaty mess after this one and I expect no less from you!

If you got a good burn out of this one I would love a good social media share! Use the “Pin It” button below or scroll a little lower for sharing on Facebook, Twitter, Google+, etc.

Questions or comments about this workout? Leave a comment below or ask me about it via email at [email protected]

Make it happen,

Jared

By Jared Beckstrand