Holiday Boot Camp Workout, Tabata Style

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Tabata type workouts, which utilize high intensity interval training (HIIT), are perfect for blasting calories and lowering stress during the holidays – and they only last 10 minutes! I’ve included four different Tabata workouts for you to try. Do one workout every other day (but try to fit all four in one week). Trust in the process and these quick body burners will help you feel great, keep those extra pounds off, and get you fit in the process! Happy Holidays!

The Workouts

How To Perform Tabata: Perform the first of two exercises at maximum energy for 20 seconds followed by 10 seconds of rest and repeat for a total of 8 sets. Rest one full minute. Repeat for the second exercise.

Tabata 1  

Alternating Step Up: Start by placing either foot on the bench. Straighten your knee to stand up on the bench while lifting your other leg up to a 90-degree angle.

Plank Pushup: Start in a plank position with your elbows at shoulder height and width. Extend one elbow to a locked-out position while the other is still in the plank position. Lock out other elbow so that you are now in a high plank. Drop back down to your elbows one arm at a time and repeat.

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Tabata 2  

Dumbbell Thruster: Stand with your feet hip-width apart with dumbbells in each hand raised up to your shoulders. Hinge your hips back and lower into a squat. Then push up through the heels to stand and press the dumbbells overhead.

Man Maker: With two dumbbells, start in the pushup position using the dumbbells as grips. With one arm, drive your elbow upward into a row. Return the dumbbell to the floor and repeat with the other arm.

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Tabata 3 

Alternating Jumping Lunge: Stand with your feet together. Lunge forward with one foot. From the lunge, jump into the air and land in another lunge with the alternate foot forward.

Bicycle Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground. Straighten one leg out about 45-degrees and bring the other leg in closer to your chest. Try to touch your knee with the opposite side elbow. Bring straightened leg in and alternate sides.

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Tabata 4

Kettlebell Swing: Hold the kettlebell between your legs with an overhand grip. Keeping your back straight, swing the kettlebell between your legs while hinging your hips. Thrust forward and swing the kettlebell up using momentum from your hips.

Russian Twist: Elevate your upper body so that you make a V-shape with your legs. Twist your torso to one side until the medicine ball taps the floor. Rotate back to the other side and repeat.

By Spencer Rowett

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