Friday, August 31, 2012
Just wanted to share a great cardio workout that gets you burning mega calories in 30 minutes!
One Tabata = 8 rounds of 20 seconds work/10 seconds rest
(One full Tabata = 4 minutes)
Tip: Download a free Tabata timer app and your all set!
Tip: For your sprints just jump onto the sides of the treadmill and leave it running, since it's only a 10 sec. break
Tip: For your lunge walks, make sure to hang on lightly to the front rail and keep good upright form (practice them a bit if you've never done a treadmill lunge walk)
Ready, Set, Start!
5 minute warm-up at a moderate pace (mine was 4.0)
Tabata 1, 3, 5 = Sprints at high speed (mine was 8.0)
Tabata 2, 4, 6 = Lunge walks - set treadmill at 2.0 incline and 2.0 speed
Tabata 7 = 4 Sprints and 4 Lunge Walks
At this point you've reached 28 minutes!
Pat yourself on the back and cool down for 2 minutes
You made it!
Note: Adjust speeds/inclines that work for your level of fitness.
To tone this down for a more beginner/moderate workout:
Tabata 1, 3, 5 = jog at a moderate pace
Tabata 2, 4, 6 = incline walk at a moderate pace w/o holding on
Tabata 7 = 4 jogs and 4 incline walks