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Gymboss Tabata Intervals Workout

by Monica

The gymboss tabata intervals workout is one of the most fun bootcamp cardio workouts I've ever put together. I tried 3 versions of this workout before I finally filmed this one.

Day one I tried it with jump rope exercises, step jumps and burpees. This was a modification of Stephanie's tabata fatloss workout. The workout was challenging but my knees were killing me the next day (not good).

Day two I tried a combination of jump rope, lateral hops and pile driver squats but that was too much like day one and not challenging enough.

Day three turned out to be the best of all three. I think you'll really enjoy this workout. It includes a few different body weight exercises that I've not done in a while.

There's going to be a fun contest linked to this workout so be sure to check your email for that.




Gymboss Tabata Intervals Workout
Minute by Minute Instructions:

Warm-up for 5 minutes - walking, biking, step-ups running in place jumping jacks, squats or combination of all those.

Continue with:

1. Updog snap 20 sec. work 10 sec. rest

2. Leg swoop level 1 20 sec. work 10 sec. rest

3. Lateral hops w/ floor tap 20 sec. work 10 sec. rest

4. Karate kick lunges 20 sec. work 10 sec. rest

5. Karate kick lunges (other side) 20 sec. work 10 sec. rest

6. Sandbell rockit drill 20 sec. work 10 sec. rest

7. Sandbell rockit drill (other side) 20 sec. work 10 sec. rest

8. Plank lateral hops 20 sec. work 10 sec. rest

That's 8 rounds with only 10 seconds rest between exercises. After your 8 rounds rest for a minute and repeat 2-3 more times. I only went 3 rounds but am working up to 4 next week.

I do recommend that you use a gymboss interval timer to stay focused on the exercises and for increased fatloss. Check out more Gymboss Workouts, videos, and tips.




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Gymboss Tabata Intervals Workout

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THE HANGOVER!
by: Andi

The Hangover!

And trying this workout today! And hoping I win!:)!

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I hate Godzilla too
by: John Byrne

That would be Alan, from "The Hangover" - Love the G-Man or "Fat Jesus" to his fans

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Gymboss
by: Mary Ann

Alan Garner spoke that quote in the movie "The Hangover".

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Gymboss contest
by: Sheryl Monteil

Contest #1 The Hangover and it was said by ALan Garner

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gymboss
by: Lynn

opps, forgot to post my name. can't wait to try this one.

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Workout quote
by: cathy

Alan Garner made the quote in The Hangover

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Hangover
by: Kaye

It's the Hangover.

Awesome workout. Can't wait to try this one. You go girl!

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Fat Jesus in The Hangover
by: Monica

Thanks everybody, hope you enjoy the workout too.

Andi, you're breaking my heart!! When I saw your post I was so excited you were the first because you comment so much on this blog.

You forgot the character though and I don't want people sending me crazy emails so I have to give the timer to John Byrne.

John please email me your contact info and I'll get that out to you end of this week.

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DARN
by: Andi

I know right and then when I did post the name I forgot to post my own! R-E-A-D directions next time. Congrats John! (even though I am pouting and stomping on the inside :)

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Hotover40
by: Anonymous

Just watched the movie last night-hysterical! great workout-I'll modify for knee issues...
Have fun!

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workout modifications are awesome
by: Monica

Modifications rule! You can make any of the exercises easier or harder. Totally up to you.

Andi you are so funny! If John doesn't get a hold of me after I send out next week's n.l. then the timer goes to you. You were the first and third poster.


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That,s heart pounding
by: Dan

First time trying out Tabata Intervals,I only made for 3 rounds.Im pretty sure i got more out of it than spending 30 minutes on my treadmill.It really pushed my cardio.Gotta get me a Gymboss timer.

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tabatas awesome for endurance
by: Monica

Glad you liked it Dan. Good news is tabatas build killer endurance so you'll be getting through the entire thing in no time!!

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Universal Rules article?
by: Donna

Hey Monica, Really love the w/outs, but can't open the Universal Rules article you mentioned in today's email, and I can't find a search engine on the site?
Thanks for the great gymboss videos!

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3 universal rules link
by: Monica

Hi Donna

Sorry about the trouble. Not sure why that may not be working but thanks for the heads up. I need to fix that for future subscribers. Here is the 3 Universal Rules of Fitness for you and if you ever need to find anything fast just go to the find workouts tab and type anything into that search bar. Thanks for subscribing and visiting often : )

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tabata?
by: lee

Hi, my understanding of tabata is work for 20 rest for 10 an repeat, usually lasting 4minutes. Whats work for 20,10 rest?

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many tabata protocol options
by: Monica

Hey Lee

There are many tabata protocol options. The one you are familiar with is the basic 20 seconds of work followed by 10 seconds of rest repeated 8 times for 4 minutes of work. You can do this with one exercise or a variety of exercises.

You can also repeat the tabata protocol which is exactly what this workout is about. So you do all 8 exercises above using the 20:10 work to rest ratio and you can wrap it up after 4 minutes or repeat again one or two more times which means you'll be doing tabatas for 8 or 12 minutes with 1 minute rest between each 4 min. protocol (or no rest if you're insane).

The tacfit workouts I was on a few months ago consisted of nothing but tabatas for 24 minutes straight (pretty intense and amazing for fatloss and fitness).

There are lots of tabata protocol options so be sure to progress from the basics if you want to get super fit and lean : )

Check out the tabata protocol guide for more cool ways to use this intense method of interval training.

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Tabata Gymboss
by: Deb

OUCH! I love it...thanks for putting this one up again!

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