This powerful tabata zone workout will give you an awesome head to toe strength and burn session!
Tabatas are an incredibly effective and efficient way to workout! They offer us the maximum benefits in the shortest amount of time (1), and who doesn’t want that?
Tabatas are a type of HIIT – high intensity interval training- where we pair 0:20 of maximum effort with 0:10 rest periods which you repeat for a total of 4 minutes. The key to getting the most out of this is to really give it YOUR ALL (2)!
In today’s workout I’m going to stack 3 tabata sets together to keep you sweating, strengthening – and guessing – as we add new moves with each body zone.
When you feel like you can’t keep going during those cardio intervals, remember that it’s only 20 seconds. Push through, and the core section will feel like a breeze!
For this workout, I suggest you have something elevated nearby like a chair, box or stair as well as some weighted objects to use for resistance. I’m also wearing this super cute, adjustable weighted vest by Hyperwear (available in black or grey) that I love for adding an additional challenge to my workouts – TOTALLY OPTIONAL.
Grab a water bottle and meet me on the mat!
One-off workouts are great, but having a plan to follow is even better! Check out Home Workout Domination for a total home workout program that uses minimal equipment and will get you on track to feeling and looking your best!
Equipment: Weighted Objects (water bottles, dumbbells, etc), Optional Elevated Surface Move 1: Squat Thrust Move 2: Renegade Rows Move 1: Skaters Move 2: Modified Kettlebell Swings Format: Perform each move for the prescribed repetitions and repeat for 2 rounds. Move 1: Cross Body Sit Ups (12 each side) Move 2: Cactus Arms Extensions (10-12) Move 3: Toe Reaches (10-15) Move 4: Swimmers (20)
Tabata Zones with Bonus Core
Format: Perform move 1 for 0:20 seconds, rest for 0:10 seconds and then repeat for move 2. Repeat moves 1 and 2 back to back for 4 rounds total.
Upper Body Zone Tabata
Lower Body Zone Tabata
Core and Back Zone Circuit
Equipment: Weighted Objects (water bottles, dumbbells, etc), Optional Elevated Surface
Move 1: Squat Thrust
Move 2: Renegade Rows
Move 1: Skaters
Move 2: Modified Kettlebell Swings
Format: Perform each move for the prescribed repetitions and repeat for 2 rounds.
Move 1: Cross Body Sit Ups (12 each side)
Move 2: Cactus Arms Extensions (10-12)
Move 3: Toe Reaches (10-15)
Move 4: Swimmers (20)
Great job Rockstar! Don’t let anything stop you from taking care of your body in whatever way is right for you today!
Ready for more? I’ve got you covered!
The Home Workout Domination program is perfect if you’re looking for a time-saving resistance training plan to do at home, at the gym, or on the road – it will torch body fat, and tighten and strengthen your legs, glutes, abs, and arms – total body domination!
- Tabata I, Irisawa, et al. “Metabolic profile of high intensity intermittent exercises.” Med Sci Sports Exerc. Web. 1997. https://pubmed.ncbi.nlm.nih.gov/9139179/
- Tabata I, Nishimura, et al. “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.” Med Sci Sports Exerc. Web. 1999. https://pubmed.ncbi.nlm.nih.gov/8897392/