25 Min. Cardio Core Tabata Workout

Hello! Here we are… the first of January 2015.

I apologize for not posting sooner this morning or afternoon! Did any of you kick the new year off with a workout today?

If not… join me as soon as I publish this post in a repeat of this one!

You probably thought I was teasing when I mentioned that I had a great at-home tabata workout to share today. That wasn’t my intention at all. I actually spent a lot of my day working on the graphic for this workout that you see below. I came across some issues and became super frustrated when what I was trying to do wasn’t working.

I ended up taking a break from it and spent some time with Scott instead. He left for a quick work trip to Paris (lucky!), and I was his designated airport runner earlier this afternoon. I returned home about an hour ago and was on a mission to get this post up as soon as I walked in the door.

Anyways… several hours later…. here we are! Better late than never, right?

I posted a 15 Minute Tabata Workout earlier this month and received great feedback from it. I wanted to do a similar, but longer version of it the other day, so I put together the following workout for Scott and I to complete at home. That’s right, I even got Scott to join in on this one.

Let’s just say I wasn’t the only one complaining about being sore for the next couple of days.

This workout takes exactly 25 minutes to complete once you add in the four one minute breaks in-between each tabata set.

Oh, and if you’re one who doesn’t like counting during workouts (me) or gets frustrated with having to be accountable for when to start and stop sets, check out this Tabata Songs playlist. I love the coaching tracks that tell you exactly when to start and stop each exercise, and all of the tracks end when your four full sets of tabatas are over!

My favorite version is “House Tabata ft. Coach”, and I also used the Metal and Tribal versions this go around. Good stuff!

Most of you are probably already familiar with a lot of these exercises, but I wanted to include tips on form in a breakdown below just in case.

 

• burpees

Start with your feet under your hips. Stand tall, then come down into a squat position with your hands on the floor (slightly wider than your shoulders) on the balls of your feet. Quickly kick your legs back and land in a plank position (your body should be parallel to the floor), then return to the squat position and then to the starting position.

Add to the intensity by jumping up at the end!

 

• plank knee to elbows

This version keeps your knees under your body, versus up to the sides like a standard knee to elbow exercise.

Start in a straight arm plank position on your hands and toes. Bend your left knee across your body and in towards your chest with your foot off the ground. Keep your chest squared off towards the floor and your core tight. Squeeze your leg in, then push it right back to the plank position. Repeat on other side and alternate for the :20 period.

 

• flutter kicks

Lie flat on your back with your lower back pressed into the mat or floor and core tight. Arms are resting by your sides with your palms down. Lift your heels about 6 inches to a foot off the ground and keep your legs straight. Rapidly move your legs up and down in a scissor-like motion. Make sure to keep your back flat against the floor during the entirety of this exercise. You can place your hands under your lower back and press into them into the floor for extra support.

 

• alternating jump lunges

If you have knee trouble or don’t feel great about the jumping motion, you can modify this exercise to reverse lunges.

Start by standing straight up, with your feet shoulder-width apart, but with one a couple of feet in front of the other. Jump up and land in a lunge position. Your front knee should be at a ninety degree angle. Be careful not to let your body lean forward. Jump off the ground and quickly switch the position of your feet to land in a lunge position on the other side. Bend your knees at the bottom of the exercise to absorb some of the impact from jumping. You can switch your arms in a running-like motion or hold them in front of you.

 

• ice skaters

Start with your feet a little wider than shoulder-width apart. Bend your knees and slightly lean forward with your arms at your side. Be careful not to hyper-extend your back and keep your chin up. To begin the exercise, shift your weight to the left leg while lifting the right. Jump about three feet to the right and land on that (right) leg. Upon landing, lift your left leg. Jump back over to the left and land on that (left) leg and lift your right leg. Swing your arms to help with balance!

 

• push-ups

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.

 

• floor bridges

Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides with the palms facing the ceiling. Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heels of your feet and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat. Keep your core tight throughout the exercise!

 

• side plank pulses

Start by lying on your side and stack your feet on top of each other. Position your elbow directly under your shoulder. Lift your hips and torso off of the ground while keping the abs and glutes contracted. Place your hand on your hip. Begin to lower and lift your hips in a small pulsing motion. You can modify this exercise by bending the bottom knee or intensify it by raising your top leg a few inches off of the other. During the tabata go in a pattern of bridges-side plank pulses R-bridges-side plank pulses L and so on.

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While this is not a sponsored post, I do want to give a shout out to Augusta Sportswear for sending me this adorable workout attire!

(Jazzy Open Back Tank, Action Color Block Capri, and c/o PUMA)

I kind of feel like a human highlighter and I’m all about it. Thank you!

Well, I’m off to go complete this sweat fest again. Anyone want to join? Here’s hoping your first day of 2015 was a good one!

See you back early in the morning with Friday Favorites. <3

Please Note: Although I am a certified personal trainer, the workouts I post are what work best for me and might not be the right type of exercises for you. If you decide to give this workout a try, please listen to your body and rest or modify as you see fit. I always recommend consulting a doctor or health professional before making changes to your diet or fitness routine.