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A 30-Minute Tabata Session to Burn Some Serious Calories

Google Sheet Workout Export

By POPSUGAR Fitness

Experience Intermediate (2-3 years)
Time 107 minutes/day
Goals

Fat Loss, Lose Weight, Increase Stamina

Equipment

Bodyweight


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Average Exertion
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40%
Average Cardio Intensity
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40%

This calorie-torching cardio and sculpting workout is one of our hardest ever, but Equinox Tabata instructor Raneir Pollard's amazing energy will inspire you to fight for it. Tabata is a form of HIIT (high intensity interval training) that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. You don't need any equipment for the workout, but do grab a towel and a bottle of water — you're going to need both. Then press play and get ready to sweat, tone, and burn!

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Description

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Day 1

Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 1 set

Rest 60s between rounds

1A.Standing Toe Touches

See Exercise Notes

1 set30s0s
1B.Standing Alternating Toe Touches

See Exercise Notes

1 set30s0s
1C.Butt Kicks

See Exercise Notes

1 set30s0s
1D.Hinge Hopper

See Exercise Notes

1 set30s60s

Circuit #2 - 2 rounds

Rest 60s between rounds

2A.Jumping Jack
2 rounds20s10s
2B.Squat Jacks
2 rounds20s10s
2C.Air Jacks
2 rounds20s10s
2D.Narrow Squat to Air Jacks
2 rounds20s60s

Circuit #3 - 2 rounds

Rest 60s between rounds

3A.Push-up
2 rounds20s10s
3B.Burpee
2 rounds20s10s
3C.Wide Push Up
2 rounds20s10s
3D.Burpee
2 rounds20s60s

Circuit #4 - 2 rounds

Rest 60s between rounds

4A.Squat Pulse
2 rounds20s10s
4B.Bodyweight Jump Squat
2 rounds20s10s
4C.Squat Pulse
2 rounds20s10s
4D.Bodyweight Jump Squat
2 rounds20s60s

Circuit #5 - 2 rounds

Rest 60s between rounds

5A.Single Leg Skip Ups

See Exercise Notes

2 rounds20s10s
5B.Single Leg Skip Ups

See Exercise Notes

2 rounds20s10s
5C.Reverse Runner Skip

See Exercise Notes

2 rounds20s10s
5D.Reverse Runner Skip
2 rounds20s60s
6.Jumping Jack
2 sets20s10s
7.Squat Jacks
2 sets20s10s
8.Air Jacks
2 sets20s10s
9.Push-up
2 sets20s10s

Circuit #10 - 2 rounds

Rest 60s between rounds

10A.Push-up
2 rounds20s10s
10B.Burpee
2 rounds20s10s
10C.Wide Push Up
2 rounds20s10s
10D.Burpee
2 rounds20s60s

Circuit #11 - 2 rounds

Rest 60s between rounds

11A.Squat Pulse
2 rounds20s10s
11B.Bodyweight Jump Squat
2 rounds20s10s
11C.Squat Pulse
2 rounds20s10s
11D.Bodyweight Jump Squat
2 rounds20s60s

Circuit #12 - 2 rounds

Rest 60s between rounds

12A.Single Leg Skip Ups

See Exercise Notes

2 rounds20s10s
12B.Single Leg Skip Ups

See Exercise Notes

2 rounds20s10s
12C.Reverse Runner Skip

See Exercise Notes

2 rounds20s10s
12D.Reverse Runner Skip
2 rounds20s60s

Circuit #13 - 1 set

Rest 60s between rounds

13A.Cooldown Breathing Stretch
1 set15s0s
13B.Side Bend Stretch
1 set30s0s
13C.Standing Wide-Legged Forward Fold Stretch
1 set30s0s
13D.Standing Toe Touches
1 set30s0s
13E.Standing Crossover Toe Touches Stretch
1 set30s0s
13F.Cobra
1 set30s0s
13G.Child's Pose
1 set30s0s
13H.Standing Toe Touches
1 set20s60s

Date Created: 12/15/2020, UTC


Last Updated: 12/23/2020, UTC





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