Gymboss Tabata Intervals Workout

by Monica

The gymboss tabata intervals workout is one of the most fun bootcamp cardio workouts I've ever put together. I tried 3 versions of this workout before I finally filmed this one.

Day one I tried it with jump rope exercises, step jumps and burpees. This was 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 different body weight exercises that I've not done in a while.

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 Gymboss Workouts, videos, and tips.