Get Sweaty Strength Tabata Workout
Published 3/17/2016 • Updated 11/27/2020
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This is a GREAT TBT workout post…to that one time I had two functioning feet 😛
No, but seriously I’ve had this workout ready to be posted for a while now and I figured why the hell not! Tabatas are one of my FAVORITE workouts to do. I’m sure you can tell I’m obsessed with this type of workout, considering lots of FFF workouts are tabata-style. We do this form of workout all the time at PEC and it’s seriously THE BEST.
Typically what we do is 4 different tabatas with 2 moves each. This comes out to 8 total moves. We do each tabata twice, so in total the workout consists of 8 tabatas. Usually it takes around 45 minutes to do if you take about a minute break in between tabatas. If I ever find myself at a gym or in a hotel workout room, I use this model for my workouts. It’s efficient and it WILL get your heartrate up. A good rule of thumb is to pair a strength exercise with a plyometric. That way…you will get your cardio in at the same time as your lifting.
Get Sweaty Tabata Workout
A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Alternate between exercises in each tabata. Do tabata 1, 2, 3, 4 and then repeat them one more time. Rest for 60 seconds in between tabatas.
TABATA 1
- Reverse Lunges with dumbbells
(I use two 15 lb. dumbbells) - Deadlifts with dumbbells (I use two 20 lb. dumbbells)
(I use two 15 lb. dumbbells)TABATA 2
- Squat + Shoulder Press (I use two 15 lb. dumbbells)
- Weighted (slam ball or dumbbell) Russian Twists (I use a 20 lb. ball)
TABATA 3
- Squat Throws (I use a 20 lb. ball)
- Jump Rope
TABATA 4
- Bicep Curl to Shoulder Press (I use two 15 lb. dumbbells)
- Plank Shoulder Taps
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What I’m Wearing
Tank: Lululemon Cool Racerback | Leggings: Lululemon High-rise Wunder Under Crop | Shoes: Finishline Nike Flyknit Air Max Running Shoes
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Disclaimer: Please consult your doctor before starting a new fitness regime. You are participating at your own risk. Please modify if needed and listen to your body.
Odd, but lee you look so much like my piano teacher. No she is not an exercise buff like you but the semblance is so much.
Anyways, i love your blog, especially the fonts!
Thanks for sharing.
LOL. That is hilarious. I need to see your piano teacher.
How many reps do you do for 1 move?
Hey Marina! This workout is not by reps…it’s timed! A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Alternate between exercises in each tabata. Do tabata 1, 2, 3, 4 and then repeat them one more time. Rest for 60 seconds in between tabatas.
Look at you in 2 last pics, so strong! I’m even not sure I can do that. Thanks for posting Lee. Keep sharing.
Great workout. Thanks for sharing.
I love tabata workouts! They get you sweating so much!
Totes trying this. Probably tonight! And then I am baking a cake… Because, #balance
Ahhhh baking makes the world go round. I hope you loved the workout!
#TBT to two-legged Lee. And I rhymed…guaranteed this gets marked as spam.
FLANK. Aka spam. You still need to rap off me. DA FUQ.
This looks awesome, but I can’t figure out how this would take 45 minutes even with the 1 minute breaks in between? Can you help explain this to me? Haha thank you!
Hey beth! So there are 4 total tabatas, which would bring you to 16 minutes x 2 (because you do each twice) = 32 minutes. That’s assuming you do a light warm up and then take a minute break in between each tabata (8 min worth of breaks). Hope this makes sense!
I can’t wait to try this! I’m a throwback (big) fan of yours, and this post brings me back to your posts on Anytime Fitness and your day-to-day workout posts. Loved them! PS. Keep up the hard work (with 1 foot)… you look AMAZE.
OMG. That is hilarious. I can’t believe that was like 3 years ago. OMG I’M OLD.
If you’re old, I’m ancient. I’m 28 but you guys make me feel old : ) I graduated from law school at 23 and ever since then I don’t remember much…. lol
Look at those guns!! Get it girl! Thanks for sharing this sweat sesh Lee! <3