{"id":43496,"date":"2019-08-01T03:00:35","date_gmt":"2019-08-01T01:00:35","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/9-min-tabata-workout\/"},"modified":"2019-08-01T03:00:35","modified_gmt":"2019-08-01T01:00:35","slug":"9-min-tabata-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/9-min-tabata-workout\/","title":{"rendered":"Workout of the Month: Fast & Furious"},"content":{"rendered":"\n

ALL LEVELS \/ strength and endurance \/ Tabata workout \/ 9 min<\/strong><\/p>\n\n\n\n

Equipment<\/strong>: your own bodyweight<\/p>\n\n\n\n

<\/div>\n\n\n\n

Make it work, make it right, make it fast. This month\u2019s workout is a deceptively simple bodyweight Tabata workout<\/strong>, one of those workouts that will test your stamina and endurance.<\/strong> As you know, the Tabata protocol<\/a> is a 4-minute workout consisting of 8 exercises. Each exercise is performed in sequence for 20 seconds, with 10 seconds rest between each exercise. <\/p>\n\n\n\n

However, in this Tabata workout, you will be performing 2 rounds with 1-minute rest in between. Meaning the total time will be 9 minutes.  <\/strong><\/p>\n\n\n\n

The 8 exercises\nare performed in the following order:<\/p>\n\n\n\n

  1. Squat jump<\/li>
  2. Burpee<\/a><\/li>
  3. Crab walk<\/li>
  4. Crawl<\/li>
  5. Long jump<\/li>
  6. Jumping lunge<\/li>
  7. Inverted jump<\/li>
  8. Mountain climbers<\/a><\/li><\/ol>\n\n\n\n

    Complete as many reps as possible of each exercise in the 20 seconds,<\/strong> then take a 10-second rest and move onto the next one. Complete 2 rounds with 1 full minute rest in between each round. <\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    TABATA WORKOUT “FAST & FURIOUS”<\/h2>\n\n\n\n

    SCALING<\/h3>\n\n\n\n

    Use the following\nmodifications to make the exercises easier (where necessary):<\/p>\n\n\n\n

    1. Squat jump \u2013 perform a smaller jump<\/li>
    2. Burpee \u2013 perform a squat thrust (no push up)<\/li>
    3. Crab walk – same<\/li>
    4. Crawl – same<\/li>
    5. Long jump \u2013 jump a smaller distance<\/li>
    6. Jumping lunge \u2013 perform a simple alternating lunge<\/li>
    7. Inverted jump \u2013 perform a smaller jump<\/li>
    8. Mountain climber \u2013 use smaller steps<\/li><\/ol>\n\n\n\n

      As your endurance improves, you will be able to push yourself further each time you perform this Tabata workout. <\/p>\n\n\n\n

      <\/div>\n\n\n\n

      EXERCISES<\/h3>\n\n\n\n

      1. SQUAT JUMP<\/a><\/h4>\n\n\n\n

      20 sec – as many reps as possible, then 10 sec rest<\/strong><\/p>\n\n\n\n

      • Keep core tight.<\/li>
      • Drive hips up. <\/li>
      • Bend knees on landing. <\/li><\/ul>\n\n\n\n
        \n