Gymboss Tabata Intervals Workout

by Monica

The gymboss tabata intervals workout took 3 days to film and edit but it's one of the best and most fun bootcamp cardio workouts I've ever put together.

Day one I tried it with jump rope exercises, step jumps and burpees. A modification of Stephanie's tabata fatloss workout. The workout was challenging but my knees were killing me the next day (not good).

Day two I tried a combination of jump rope, lateral hops and pile driver squats but that was too much like day one and not challenging enough.

Day three turned out to be the best of all three. I think you'll really enjoy this workout. It includes a few CST exercises that I've not done in a while so my form is off a bit but am working on that.

There's going to be a fun contest linked to this workout so be sure to check your email for that.








Gymboss
Tabata Intervals Workout
Minute by Minute Instructions:


Warm-up for 5 minutes - walking, biking, step-ups running in place jumping jacks, squats or combination of all those.

Continue with:

1. Updog snap 20 sec. work 10 sec. rest

2. Leg swoop level 1 20 sec. work 10 sec. rest

3. Lateral hops w/ floor tap 20 sec. work 10 sec. rest

4. Karate kick lunges 20 sec. work 10 sec. rest

5. Karate kick lunges (other side) 20 sec. work 10 sec. rest

6. Sandbell rockit drill 20 sec. work 10 sec. rest

7. Sandbell rockit drill (other side) 20 sec. work 10 sec. rest

8. Plank lateral hops 20 sec. work 10 sec. rest

That's 8 rounds with only 10 seconds rest between exercises. After your 8 rounds rest for a minute and repeat 2-3 more times. I only went 3 rounds but am working up to 4 next week.

I do recommend that you use a gymboss interval timer to stay focused on the exercises and for increased fatloss. Check out more free Gymboss Workouts, videos, and tips.

Comments for
Gymboss Tabata Intervals Workout

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Feb 01, 2010
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THE HANGOVER!
by: Andi

The Hangover!

And trying this workout today! And hoping I win!:)!

Feb 01, 2010
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I hate Godzilla too
by: John Byrne

That would be Alan, from "The Hangover" - Love the G-Man or "Fat Jesus" to his fans

Feb 01, 2010
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Gymboss
by: Mary Ann

Alan Garner spoke that quote in the movie "The Hangover".

Feb 01, 2010
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Gymboss contest
by: Sheryl Monteil

Contest #1 The Hangover and it was said by ALan Garner

Feb 01, 2010
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gymboss
by: Lynn

opps, forgot to post my name. can't wait to try this one.

Feb 01, 2010
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Workout quote
by: cathy

Alan Garner made the quote in The Hangover

Feb 01, 2010
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Hangover
by: Kaye

It's the Hangover.

Awesome workout. Can't wait to try this one. You go girl!

Feb 01, 2010
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Fat Jesus in The Hangover
by: Monica

Thanks everybody, hope you enjoy the workout too.

Andi, you're breaking my heart!! When I saw your post I was so excited you were the first because you comment so much on this blog.

You forgot the character though and I don't want people sending me crazy emails so I have to give the timer to John Byrne.

John please email me your contact info and I'll get that out to you end of this week.

Feb 02, 2010
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DARN
by: Andi

I know right and then when I did post the name I forgot to post my own! R-E-A-D directions next time. Congrats John! (even though I am pouting and stomping on the inside :)

Feb 02, 2010
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Hotover40
by: Anonymous

Just watched the movie last night-hysterical! great workout-I'll modify for knee issues...
Have fun!

Feb 02, 2010
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workout modifications are awesome
by: Monica

Modifications rule! You can make any of the exercises easier or harder. Totally up to you.

Andi you are so funny! If John doesn't get a hold of me after I send out next week's n.l. then the timer goes to you. You were the first and third poster.


Aug 30, 2010
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That,s heart pounding
by: Dan

First time trying out Tabata Intervals,I only made for 3 rounds.Im pretty sure i got more out of it than spending 30 minutes on my treadmill.It really pushed my cardio.Gotta get me a Gymboss timer.

Aug 30, 2010
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tabatas awesome for endurance
by: Monica

Glad you liked it Dan. Good news is tabatas build killer endurance so you'll be getting through the entire thing in no time!!

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