Tabata, Anyone?

By Carla DiGirolamo MD, CFL1

This workout was made for the busy, bad-ass midlife woman! It is versatile with no equipment needed, and can travel anywhere. The movements are simple with modifications for every fitness level. It can be done as a zone 2 recovery day or a 30-minute sweat-fest. We have plyometrics, movements that target upper and lower-body strength, and stamina with a core-kicker to finish it off.

This entire workout is based on the 8-round TABATA time domain of 20 seconds of work and 10 seconds of rest for each of the 8 rounds. The first 4 movements are an 8-round TABATA with 1 minute of rest in between each movement. The Core Stability sequence movements are done sequentially in the 20-second work/10-second rest time domain.

Warm-Up

Perform each movement in sequence: 20 seconds jumping jacks, 10 seconds rest, 20 seconds air squat, 10 seconds rest, 20 seconds easy push-up, 10 seconds rest, then back to the up-downs until you do the entire sequence of 3 movements three times.

• Jumping Jacks
• Air Squats
• Push-Ups (Easy option - It’s the warm-up! Elevate your hands on a stable box, step, or bench as needed to create a lighter load option) 

Movement Practice

Choose options for the workout that you can confidently do for 10 unbroken repetitions. This is a higher-volume workout, so the options should be on the easier side. Take 5-10 minutes to practice the movements and find your options.

For the Core Stability segment, watch the videos and take a few minutes to choose your variations for these movements. Planks can be done with knees off the floor or on the floor, and there are several variations for the boat pose in the demo video.

Workout

• Air Squat (8 rounds of 20 seconds of work and 10 seconds of rest). For more intensity, add weight with dumbbells or make it a jumping air squat.

1:00 rest

• Push-Ups (8 rounds of 20 seconds of work and 10 seconds of rest) *Elevate your push-up on a stable step, box, or bench as needed. Do your best to avoid push-ups from your knees.

1:00 rest

• Alternating lunges - walking or in place (8 rounds of 20 seconds of work and 10 seconds of rest). For more intensity, add weight with dumbbells or make it a jumping alternating lunge.

1:00 rest

• Single under jump rope or simulated jump rope (8 rounds of 20 seconds of work and 10 seconds of rest)

1:00 rest

•  Core stability sequence - TABATA (20 seconds of work/10 seconds of rest) - perform each movement in sequence until you have completed 3 rounds of all 5 movements (Total time: 7:30)
• High plank hold (hold 20 seconds, rest 10 seconds)
•  Right side plank hold (hold 20 seconds, rest 10 seconds)
•  Left side plank hold (hold 20 seconds, rest 10 seconds)
• Boat pose (hold 20 seconds, rest 10 seconds)
• Superman hold (hold 20 seconds, rest 10 seconds)

Cool Down

Try this 15-minute total body yoga sequence as a nice cool-down!