{"id":43046,"date":"2017-12-26T04:00:11","date_gmt":"2017-12-26T03:00:11","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/16-minute-tabata-workout\/"},"modified":"2017-12-26T04:00:11","modified_gmt":"2017-12-26T03:00:11","slug":"16-minute-tabata-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/16-minute-tabata-workout\/","title":{"rendered":"16 Minute Tabata Workout"},"content":{"rendered":"<p><strong>Moderate-hard \/ high intensity tabata workout \/ bar +strips + bodyweight \/ 16 mins<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>EVO training is about <strong>simplicity<\/strong>. If you&#8217;re finding traditional training a little boring, over-complicated and unmotivating, you&#8217;ll love this simple <strong>high intensity tabata workout<\/strong>. No frills, no spills &#8211; just low tech, high effect!<\/p>\n<p>You will need a <strong>barbell, strips to hold the bar and your won weight<\/strong>. Organize your space so you have easy access to this equipment, without having to travel too far.<\/p>\n<p>The workout is done doing 8 round in 4 minutes (20 seconds of exercise for 10 seconds rest). Try to improve your performance \u00a0each time you come to EVO.<\/p>\n<p>Finally, don\u2019t be fooled by the apparent simplicity of this workout &#8211; the reps are increasing as you move through the rounds, and so will your heart rate. For motivation, partner up with a buddy and compete against each other. Remember, <strong>EVO training is about skill<\/strong>, so focus on good movement technique, whilst moving as fast as possible.<\/p>\n<h2>TABATA WORKOUT EXERCISES<\/h2>\n<ul>\n<li>4 exercises<\/li>\n<li>As many reps in 20 seconds<\/li>\n<li>8 rounds each exercise<\/li>\n<li>Equipment: bar, strips, bodyweight<\/li>\n<\/ul>\n<h3>1. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">DEEP SQUAT<\/a><\/span><\/h3>\n<p>From standing, drop quickly into a Squat position, then rapidly stand up, and repeat for 20 seconds.<\/p>\n<p><iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3>2. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194339527\/bcb11c04a1\">PUSH-UPS<\/a><\/span><\/h3>\n<p>Hold the extremities of the bar with arm extended, perform a push-up and repeat for 20 seconds.<\/p>\n<p><iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/194339527?h=bcb11c04a1&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3>3. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194327789\/3f5fa0e839\">ROW<\/a><\/span><\/h3>\n<p>Hang the bar with arms extended and trunk at 45\u00ba, below the bar. Pull your trunk against the bar and extend your arms to star position.<\/p>\n<p><iframe loading=\"lazy\" title=\"Row\" src=\"https:\/\/player.vimeo.com\/video\/194327789?h=3f5fa0e839&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3>4. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193050177\/b1a1ae7010\">MOUNTAIN CLIMBERS<\/a><\/span><\/h3>\n<p>Perform a plank with arms extended, pull your knees to your elbows alternately for 20 seconds.<\/p>\n<p><iframe loading=\"lazy\" title=\"Mountain climbers\" src=\"https:\/\/player.vimeo.com\/video\/193050177?h=b1a1ae7010&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h4>Try also other workouts:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/barbell-workout\/\">Barbell Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-minute-mayhem\/\">15-Minute High Intensity Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-devils-advocate\/\">Cardio Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-movement-balance\/\">Movement Balance Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-core-bag-workout\/\">Core Bag Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\">HIIT Workout<\/a><\/span><\/li>\n<li><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\"><span style=\"text-decoration: underline;\">Jumping Workout<\/span><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Moderate-hard \/ high intensity tabata workout \/ bar +strips + bodyweight \/ 16 mins &nbsp; EVO training is about simplicity&#8230;.<\/p>\n","protected":false},"author":4,"featured_media":43047,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"16 Minute High Intensity Tabata Workout | EVO Fitness|16 Minute High Intensity Tabata Workout | EVO Fitness","_seopress_titles_desc":"When time is limited, give your training a boost with this high Intensity Tabata workout that combines strength, endurance and speed.|When time is limited, give your training a boost with this high Intensity Tabata workout that combines strength, endurance and speed.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[113,117,137,139,143,152,176,320],"class_list":["post-43046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-exercise","tag-movement","tag-bodyweight","tag-endurance","tag-strength","tag-barbell","tag-fitness-training","tag-strips"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43046","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43046"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43046\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43047"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}