{"id":57435,"date":"2019-08-01T00:00:00","date_gmt":"2019-07-31T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/fast-tabata-workout\/"},"modified":"2019-08-01T00:00:00","modified_gmt":"2019-07-31T22:00:00","slug":"fast-tabata-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/fast-tabata-workout\/","title":{"rendered":"Workout of the Month: Fast & Furious"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ strength and endurance \/ Tabata workout \/ 9 min
Equipment: Sprint track
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Make it work, make it right, make it fast. This month\u2019s workout is a deceptively simple bodyweight fast Tabata workout,<\/strong> one of those workouts that will test your stamina and endurance. As you know, the Tabata protocol 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.
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However, in this fast Tabata workout, you will be performing 2 rounds with 1-minute rest in between. Meaning the total time will be 9 minutes.
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The 8 exercises are performed in the following order:<\/p>\n\n\n\n

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

    Complete as many reps for each exercise in the 20 seconds<\/strong>, then take a 10-second rest<\/strong> and move onto the next one. Sounds too fast? That\u2019s normal. After all, this is a fast Tabata workout. Complete 2 rounds with 1 full minute rest in between each round.
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    SCALING<\/h2>\n\n\n\n

    Use the following modifications 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 fast Tabata workout.
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      Ready to try it? <\/p>\n\n\n\n


      SQUAT JUMP<\/h2>\n\n\n\n
      \n