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20 Minute Home Tabata Workout & Under $20!

Contributed By Maria Waldron, Author of Lift Love Life

It's a tabata workout which means you work as hard and as intensely as you can for 20 seconds, and then rest for 10 seconds. You repeat this 8 times which amounts to a total of 4 minutes and that's one tabata. Tabata's are meant to be quick, painful, and ultra intense. They're one of the fastest ways to get fit and lose fat in a short amount of time but the key is to make sure you go all out during the 20 second interval. 

The first tabata consists of various exercises that work your whole body, again using only your body as resistance. The second tabata is a jump roping tabata, you don't need a jump rope since you can mimic the jump rope motion but I prefer to actually use one since I find I jump faster and harder with one. Speed Jump ropes are cheap and easy to find and they really do make a difference.

Use a gymboss to time your intervals. If you don't have one, this site works. And you can even download it onto your computer to use offline. How sick is that?

Remember, make sure you go hard, but never sacrifice form. And if you're not wanting to die at the end, you're not working hard enough.

Oh and moms, you might want to do some kegels before these ;)

Tabata 1
TIME
EXERCISE
20 sec
Speed Squat
10 sec
Rest
20 sec
Burpees
10 sec
Rest
20 sec
High Kicks
10 sec
Rest
20 sec
Mountain Climbers
10 sec
Rest
20 sec
Tuck Jumps
10 sec
Rest
20 sec
Plank Jacks
10 sec
Rest
20 sec
Speed Pushups
10 sec
Rest
20 sec
Floating Lunge (or Jumping Jack)

With the next tabata, if you don't know how to perform crisscrosses or alternate food jumps, just jumprope the old fashioned way, you'll still get a great workout. 


Tabata 2
TIME
EXERCISE
20 sec
Regular Jump Rope
10 sec
Rest
20 sec
Double Unders
10 sec
Rest
20 sec
Crisscross w/ Jump
10 sec
Rest
20 sec
Alternate Foot Jumps
10 sec
Rest
20 sec
Regular Jump Rope
10 sec
Rest
20 sec
Double Unders
10 sec
Rest
20 sec
Criss Cross w/ Jump
10 sec
Rest
20 sec
Alternate Foot Jumps

Repeat both tabatas for as many rounds as you can. And then STRETCH! 

I tried to make a video to demonstrate the moves but that was an epic fail. If you follow my twitter, I tweeted about how I thought I had hit record but actually didn't. I did this 5 times before giving up and realizing the camera and I just aren't meant to be. I need my husband to record me because clearly I suck.


Also, I used a weighted jump rope (because my other one sucks now) so there was no way in hell I was going to go through another round just to try and make the video...what if it didn't record again? Pretty sure I would die and there would be no more blog posts. Sads. 

Anyway, try this and let me know what you think. It's perfect for us busy moms or for those on the go and who don't have access to the gym. You'll get your heart pumping, build all over strength, burn fat and save yourself precious time. This is my new fave go-to workout!

Frugal Fitness