Wednesday, August 15, 2012

The 20-Minute Workout: Tabata

Re-posted from Equinox.

Short on time? Try this 20-minute Tabata workout created by Amanda Russell.


The Pro: Amanda Russell - MBA, CPT, Schwinn Cycling, Equinox cycling instructor
The Clubs: NYC, LA
The Workout: This high intensity interval training (HIIT) cardio and strength workout is based on Tabata protocol, created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The gist: Four minutes of near max exertion effort which consists of 8 rounds of 20 seconds maximal effort + 10 seconds rest. As legend (and science) has it, those four minutes are worth the equivalent of an hour of steady-state cardio. 
Do the routine below once, resting for one minute between each round: 
Round 1: Jumping Lunges (8 sets of 20 second intense effort + 10 seconds rest)

Round 2: Knee Push-Ups (8 sets of 20 second intense effort + 10 seconds rest)

Round 3: Mountain Climbers (8 sets of 20 second intense effort + 10 seconds rest)

Round 4: Scissor Crunches (8 sets of 20 second intense effort + 10 seconds rest)

Success