Skip to main content

Workout Wednesday - Cardio and Strength Tabata

It's been a while since I shared a workout, so I thought I'd do that today for Workout Wednesday. I created this workout for a client, one that we could take to the park. I wanted the workout be fairly high intensity and incorporate both cardio and resistance training to maximize time.

Tabata workouts are always amazing for revving up that heart rate and getting in a great fat-burning workout in a minimal amount of time. I've always used them for cardio workouts, but never for weight training.

I thought it would be "fun" to combine the two for a total body, Cardio and Strength Tabata workout. This workout alternates between a cardio grouping and a strength grouping done more as a circuit - do the exercise for 20 seconds then rest 10 seconds, go to the next exercise and do for 20 seconds, rest 10 seconds. You do this for 4 sets followed by a 1-minute rest before moving to the next grouping or circuit.

In this case, an example would be do jumping jacks for 20 seconds, rest 10, do burpees for 20 seconds, rest 10, repeat 3 more times then rest 1 minute.

Begin with a 10-minute warm up walking on a treadmill or elliptical plus dynamic moves such as lunges with torso twist, butt kicks, high knees, and jumping jacks to warm up the body and loosen up the joints.

Do each exercise in the group 20 seconds with 10 seconds rest 4 times through followed by a 1 minute rest for a total of 5 minutes work for each grouping. Once you have completed the first group, move to the next. 

Cool down with 5 minutes of stretching.

Total workout time 50 minutes with warm up, workout, cool down.

Cardio
  Jumping Jacks
  Burpees (with or without pushup)

Strength
  Box Squats
  Biceps Curls

Cardio
Strength
  Pushups
  Double-Arm Rows

Cardio
Strength
  Shoulder Press
  Double-Arm Overhead Triceps Extension

Cardio
  Forward Bounding Hops
  Fast Cross-Body Jabs



Do you like tabata workouts? Do you like to combine cardio with resistance training?


*Disclaimer: Although I am an ISSA Certified Fitness Trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Comments

  1. Great Article !! I really Enjoy it and share also. Thanks for Share it. Quotes for Workout

    ReplyDelete

Post a Comment

Popular posts from this blog

Plantar Fasciitis Woes & Way to Go Wednesday Shout Outs

I wanted to thank everyone again for your many congratulations on completing and getting a PR at my recent half marathon. The support and words mean so much to me.

My legs feel absolutely fine after the race. I could have run yesterday if it weren't for my left foot. So right now I'm trying to heal my left foot. I mentioned that I've been having problems with plantar fasciitis in that foot and that it was the cause of much pain during the race. Since the race, I've been unable to walk on it very well. Lots of hobbling going on.

I've been icing it and trying to keep it elevated. But, I noticed that it's started to get some bruising, not horrible, but worrisome. Not sure if it's better or worse for it to be discolored vs red and swollen. However, this could be indicitive of a tear.
But, my bigger concern with the bruising is that indication that there's been bleeding. Being on Xarelto for the blood clot means my blood doesn't clot very well these days…

PJs n Pizza Recap

What Happened Last Night?
This morning I woke up first at 6:20 when Maddie decided she wanted out of her kennel and to be downstairs. The second time was 8:09 when Heath decided he wanted out of his kennel and downstairs to eat. I won't like, I would like to (needed to) have slept another two hours. It was a little slow going after last night.

Sign of a good party would be my first tweet of the day:  I'm thinking there is a bird in the house...what the hell happened last night???

Yep, found bird poop where bird poop most definitely should not be. Still have not found said bird however.

It should go without saying that last night was a total blast. It was so fun having everyone just be relaxed and comfy in jammies. I am not known for letting loose often, but I definitely went with it last night. There was a bit (lot) of wine consumed, pizza devoured and even some dancing.












Words of Wisdom

After talking about being stressed yesterday, I thought I would take today to re-read and share some quotes that I find inspiring and energizing. I don't often post a lot of quotes, but sometimes, they really can help change your perspective or give you a new outlook on things.

Are you a quote person? I'd love to hear your favorite quote.





And I can't forget Way to Go Wednesday. Here are my shout outs for the week. Who do you want to give a shout out to?

Kat from Sneakers and Fingerpaints just passed her NASM exam.

Lisa's (RunWiki) husband completed a 27 mile endurance swim.

Carla (aka MizFit) gave away her Strength (A must-read post)

Mrs. StuftMama herself is back to running - slowly but surely after a run-stopping injury.