A Strength and Cardio Tabata Workout for Runners
Lately, I have been really into the Tabata/HIIT type workouts. They are quick, effective, and boy, do they get my heart pumping!
I talked about Tabata training here, but in case you need a little refresher Tabata is a type of High Intensity Interval Training (HIIT) where you work at a high intensity for 20 seconds, then recover for 10 seconds. This pattern is completed 8 times for a total of 4 minutes.
In this Strength and Cardio Tabata Workout, we are going to do 6 exercises in 6 Tabatas for a total of 30 minutes (including a 1 minute rest between Tabatas). No equipment is needed – just a timer and some tunes that make you wanna WORK.
There is a small part of me that thinks a workout less that 30 minutes is barely even worth it, but then that part of me gets completely shut down when I’m on my 5th set of burpees drenched in sweat. Then it gets shut down again when I realize that I can get a killer workout done in 30 minutes, meaning that I can sleep in just a leeetle bit longer on high intensity days.
The Tabata Workout
The Exercise Cues
Start in a plank position with hands directly below your shoulders, and your body in a straight line from head to heels. Lower down into forearm plank, first bringing your right forearm to the ground, then your left forearm. Next press back up into plank position, first with your right hand, then with your left. On the next rep lead with your left side. Continue alternating between starting sides for 20 seconds.
Stand with feet hip-width distance apart, toes pointing forward. Lower down until your thighs are parallel with the floor. Thrust your hips forward and jump into the air, landing softly back down in a squat position. Continue for 20 seconds.
Sit on a bench with your legs straight out in front of you, your heels on the ground, and your hands gripping the edge of the bench on each side of your body. Straighten your arms and lift your body off the bench (starting position). Lower yourself in front of the bench until your elbows reach a 90-degree angle. Raise yourself back up to starting position. Continue for 20 seconds.
Stand with your right foot forward and your left foot back. Lower into a lunge until your right thigh is parallel to the ground. As you rise, jump into the air and switch your legs so that you land softly in a lunge position with your left foot forward and your right foot back. Continue alternating lunge jumps for 20 seconds.
Push-Up To Side Plank
Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Lower down into a push-up. As your raise your body back up, rotate your body to the right side so that you are in a side plank with your right arm extended in the air. Return to plank position. Continue push ups, alternating between a right and left side plank for 20 seconds. If needed, do the push ups on your knees.
Lower down into a squat position and place your hands on the ground in front of you. Kick your feet back into the plank position and lower your body to the floor. Raise your body back up and return your feet back to the squat position as quickly as possible. Immediately jump up as high as you can. Continue for 20 seconds.
Reach out with any questions on this Strength and Cardio Tabata Workout! Enjoy!