Get Sweaty Strength Tabata Workout

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This is a GREAT TBT workout post…to that one time I had two functioning feet 😛 

Get sweaty with this full-body strength tabata workout by mixing strength exercises with plyometrics!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 with this full-body strength tabata workout by mixing strength exercises with plyometrics!

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)

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. 

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About Lee Funke

Lee is the founder of Fit Foodie Finds and based in Minneapolis, MN. She started this website in 2010 as a way to share her love for real food and wellness. The internet has changed so much since then and so has Fit Foodie Finds. Today we're a female-run recipe website publishing hundreds of tried and true recipes developed and tested by our team.

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Frank Siloye
December 13, 2016 9:38 am

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.

Marina
Marina
October 26, 2016 1:21 am

How many reps do you do for 1 move?

Steve Owen
July 27, 2016 2:45 am

Look at you in 2 last pics, so strong! I’m even not sure I can do that. Thanks for posting Lee. Keep sharing.

Lauren @ The Bikini Experiment
March 18, 2016 7:43 am

Great workout. Thanks for sharing.

Cassie
March 17, 2016 9:13 pm

I love tabata workouts! They get you sweating so much!

Ashley @ Fit Mitten Kitchen
March 17, 2016 1:33 pm

Totes trying this. Probably tonight! And then I am baking a cake… Because, #balance

Davida @ The Healthy Maven
March 17, 2016 12:01 pm

#TBT to two-legged Lee. And I rhymed…guaranteed this gets marked as spam.

Beth
Beth
March 17, 2016 9:37 am

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!

Sam @ Barrister's Beet
March 17, 2016 9:22 am

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.

Sam @ Barrister's Beet
March 17, 2016 10:13 am
Reply to  Lee Funke

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

Marina @ A Dancer's Live-It
March 17, 2016 6:42 am

Look at those guns!! Get it girl! Thanks for sharing this sweat sesh Lee! <3