Congratulations on your decision to start getting M.E.S.H.E.D. up with me, Isha B! I am so excited for you!
This short, simple, but highly effective Tababta total-body workout will have you burning up to 700 calories when performed at your MAX INTENSITY. Yes, in less than 20 minutes, using this High-Intensity Interval Training (HIIT) workout you will be well on your way to a beautiful, toned, and lean body.
This short, simple, but highly effective Tababta total-body workout will have you burning up to 700 calories when performed at your MAX INTENSITY. Yes, in less than 20 minutes, using this High-Intensity Interval Training (HIIT) workout you will be well on your way to a beautiful, toned, and lean body.
Here is how it works: The workout can be performed as a Total-Body workout or can be completed in sections (lower-body, upper-body, or core). Each section lasts ONLY 4 minutes, but within those 4 minutes you have the potential to burn 250-300 calories.
My total-body workout utilizes short bursts of high-intensity intervals (20 seconds) followed by short recovery that are half the duration of the high-intensity interval (10 seconds). These intervals are stacked into 8 cycles per section (lower-body, upper-body, and core), to create short workouts, equaling ONLY 4 minutes. Don’t be fooled by the workout’s short duration. This will be the 4 hardest minutes of training you will ever do, and no equipment is needed to get started.
Whether you’re brand new to fitness, a fanatic, or just jumping back on the bandwagon, this is the PERFECT workout for you! Anyone, at any level of fitness can participate and see results.
My total-body workout utilizes short bursts of high-intensity intervals (20 seconds) followed by short recovery that are half the duration of the high-intensity interval (10 seconds). These intervals are stacked into 8 cycles per section (lower-body, upper-body, and core), to create short workouts, equaling ONLY 4 minutes. Don’t be fooled by the workout’s short duration. This will be the 4 hardest minutes of training you will ever do, and no equipment is needed to get started.
Whether you’re brand new to fitness, a fanatic, or just jumping back on the bandwagon, this is the PERFECT workout for you! Anyone, at any level of fitness can participate and see results.
Why Does it Work?: This workout burns a lot of calories by boosting your post exercise calorie burn. During the 4 minute bursts (respectively Lower Body, Upper Body, and Core), the calories expenditure in each is approximately 50-60 calories. However, over the next 24 hours your metabolism is elevated to burn 5x more calories. So in total over the 24 hours, you will see an average of approximately 300 calories burned…an amazing number for just a few short minutes. Now imagine if you performed ALL THREE sections consecutively?! Typically, one would have to workout for at least 30-45 minutes just to burn 300 calories.
The Workout. What it Looks Like: Below you will find picture illustrations of each exercise, tips on how to perform the exercises effectively, as well as the complete video.
Workout Summary
- Quick Dynamic Warm-up (approx. 1 minute)
- Lower-Body (4 minutes)
1. Ski Jumps
2. Running Man/Split Squat to Balance
- Upper-Body (4 minutes)
1. Knee Push-ups
2. Knee Push-ups in-outs
- Core (4 minutes)
1. V-Sit
2. Woodchop
- Quick Cool Down & Dynamic/Static Stretching (approx. 2.5 minutes)
- 3 of my favorite and highly effective yoga poses, and other body relaxing movements
1. Cat-Cow
2. Yoga Stomach Grind
3. Forward Bend
- 3 of my favorite and highly effective yoga poses, and other body relaxing movements
- Not Illustrated in the Video
- 3-5 minutes of meditation (optional, but highly recommended)
Workout Illustrations
Tips to a Quality Tabata/HIIT Workout:
6. *Add equipment to the movements. Bender Ball, resistance band, ropeless jump rope, and/or 3-5 lbs weights. There are many
variations of these simple and easy equipment items that can be used with many variations of exercises!
- Refuel or eat within a half-hour post workout. I recommend something that is easily digestible such as an organic protein shake or complete meal replacement, such as IsaPro or IsaLean by Isagenix (which is what I use each time for my post workout nutrition). If using a whey protein and to be the SAFE and MOST EFFECTIVE side, be sure it comes from organic, grass-fed cows.
- Keep the body guessing. If you loved this workout you may want to sign-up for my T.L.C. Tabata Bootcamp: Booty, Core, and More, the Bikini Beehive, or even better, one-on-one sessions with me. Below I will share *additional tips on how to make this FREE workout even more effective, as your level of fitness increases.
- Always warm up and cool down. I suggest dynamic over static stretching pre-workout, and save any static stretching for post-workout or right before bed. Dynamic stretching mimics movements similar to the workout that you will be performing.
- *Vary time work-to-rest intervals. To increase the intensity or difficulty of this workout, you can increase your work to rest ratio.
- 30 seconds of work/15 seconds of rest
- 40 seconds of work/20 seconds of rest
- 60 seconds of work/30 seconds of rest
6. *Add equipment to the movements. Bender Ball, resistance band, ropeless jump rope, and/or 3-5 lbs weights. There are many
variations of these simple and easy equipment items that can be used with many variations of exercises!
Enjoy The Full Follow-Along Tabata Workout Video!
THANK YOU!