Written By Millionaire’s Digest Team Member: Angi Abercrombie
Founder & Owner of: Abercrombie & Fitness
Millionaire’s Digest Team, Contributor, Family & Life and Health & Fitness Writer
Passing the tabata torch to you!
Last week, me and the Abercrombie and FITness workout warriors tore up the Tabata timer. It was lit and now it’s your turn! It’s Christmas, yall and I’m feeling generous!
Tabata is rough and tumble interval training at it’s best! Talk about elevating the heart rate and burning calories…you will not be disappointed. You can actually crush about 400 calories or more with 10 sets of an ambitious well planned Tabata. If you only have time for 30 minutes, kill 200 calories and finish later!
First, download a FREE tabata timer on your smart phone. I use the HIIT tabata timer on my i phone.
In my book, Tabata rocks because it takes the action of counting reps out of the equation! Tabata is ideal for group training sessions…so the girls can gab without worrying about counting! Once you accomplish a full round, you’re in the flow and know what to expect. The next 9 rounds you can focus on breathing and technique. The idea is…as you become warm, you do as many reps as you can per 20 second station. Pushing, pushing, without sacrificing form.
I absolutely enjoy the fast paced 20 second intervals of 4 minute kick butt rounds. Stagnant knows no home in these quick intervals. Before you know it, 8 rounds are in the record books! Only 4 more to finish.
Today, take a chance or a time out and tackle one of these two tabata workouts! You will thank me! I can’t always give out my trainer secrets…but like I said, It’s Christmas. Below are two of my favorite TABATA segments.
Hold squat and row row row your boat. Hold a deep squat and row the weights in squeezing your elbows close to your body working the back!
Mountain climbers yo!
Forearm plank from the BOSU!
Heavy weighted squats – come all the way up on your toes for calf work!
Ab tucks with slings and or a balance ball
Forward lunges with moderate weights 12-15 pounds alternating stationary lunges
Chest press or push ups
Pile squat with a shoulder press use a heavy medcall – like 15-20 pounds get deep inner thigh squats sinking back into your heels.
With two 8 pound weights do side laterals – every other round alliterate to front laterals
Push ups – use a bench or step if you can – feet up on the incline
Med ball center chops – use a 10 pound med ball
Russian twists with 10 pound med ball
Hip thrusts – lie back put feet up on incline, edge of treadmill, bench or stair, thrust hips up squeezing your bootie
Forward lunges – walking lunges is fine or stationary hold 12 pound weights
Full sit ups – come up over your knees each time
Let me know how sweaty you get? Bust it up and let me know about it.
Ready set go!
Love alotta and tackle these tabatas!!!
Article Credits: Angi Abercrombie
Millionaire’s Digest Team, Contributor