Workout of The Week #2

Type: High intensity interval training - Tabata 

Muscle groups targeted: Full body

Equipment: None, but a mat is recommended

Length: 16 - 31 minutes

In the workout this week, we focus on challenging both the anaerobic and aerobic systems by using the Tabata method of high intensity interval training (HIIT). Tabata is meant to be an all out effort for 20 seconds with a quick 10 second break, making it a very intense but short workout. We have outlined 4 Tabata sets (4 min each). You can do all 4 sets or pick and choose sets to tailor your workout however you like. The exercises have videos linked to help explain the movements. 

Warm up - 5 min

1. Jog in place

2. Standing toe touch kicks

3. Jumping jacks

4. Shoulder rolls 

Break: 1 minute rest 

Set 1 - Alternate each exercise (20 sec on, 10 sec off) and repeat for 8 cycles

1. High knees

2. Speed skater

Break: 1 minute rest 

Set 2 - Alternate each exercise (20 sec on, 10 sec off) and repeat for 8 cycles

1. Standing criss cross crunch

2. Mountain climber

Break: 1 minute rest 

Set 3 -  Alternate each exercise (20 sec on, 10 sec off) and repeat for 8 cycles

1. Burpees

2. Alternating reverse lunge to kick

Break: 1 minute rest 

Set 4 - Alternate each exercise (20 sec on, 10 sec off) and repeat for 8 cycles

1. Plank jacks

2. Frog squat

Break: 1 minute rest 

Cool down - 5 min

1. Lunge to hamstring stretch

2. Inch worm

3. Windmill twists

4. Down dog to up dog

Disclaimer: Exercise at your own risk. Tabata is designed for experienced individuals who are comfortable and can tolerate high intensity exercise. Do not try intensities or exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.