LOW IMPACT (Quiet) Cardio + Abs TABATA High Intensity Workout without Jumping, free home exercise video from Pahla B Fitness

LOW IMPACT (Quiet) Cardio + Abs TABATA | High Intensity Workout without Jumping

It’s no secret that I love to work out, just in general.  It almost doesn’t matter what format; I’m a fan of getting sweaty.  But if I had to pick favorites, Tabata workouts, with their intervals of 20 seconds of work plus 10 seconds of rest, eight times in a row, would definitely make the Top Three.  Here’s why:
  • I love my Gymboss!  Honestly, I don’t know how I ever lived without one.  It’s like magic, the way it makes me get to work.  Or, more accurately, it’s Pavlovian – the Gymboss beeps and I’m ready to jump (or squat or run or rest or do pushups, or… whatever)!  I don’t have to think about doing the next set of reps and I don’t have to count how many I’m doing, I just have to keep moving until it beeps again.  For me, this is one of the elements of a perfect workout – when I have to think too hard about what I’m doing, I totally get in my own way, stalling or talking myself out of doing the full number of reps.  Yes, I exercise for a living and sometimes I get lazy, too!  But the Gymboss keeps me in check, reminding me that it’s not time to check email, it’s time to get my butt in gear.
  • It doesn’t take long to get an amazing sweat going.  You wouldn’t think 20 seconds of work would be all that hard, would you?  And yet, it is.  Every.  Single.  Time!
  • Less is more.  The original Tabata was meant to be just one set – one exercise done 8 times for a total of four minutes.  Sort of like a finisher at the end of a larger, slower workout, to really maximize heartrate and conditioning results.  I definitely use Tabata intervals like that at the end of some of my bootcamp workouts, but I also like to string sets together to make a whole workout.  It doesn’t take very many sets (I usually choose five exercises, for a total of 20 minutes) to get an awesome, sweaty workout!
  • Tabatas are super versatile.  I’ve put together hundreds of Tabata combinations and they’ve all been pretty fantastic.  Sometimes I’ll choose exercises in a theme – all kettlebells, for example, or all bodyweight or all abs.   Sometimes I’ll go for straight-up cardio, and sometimes I put together a full body workout with a warmup set, an upper body set, a plyometric set, a lower body set and an abs set.  Boom!  Done in 20 minutes!
  • Tabatas are the perfect amount of challenging.  Doing one exercise at maximum intensity for four minutes is really tough work, both mentally and physically.  It doesn’t sound like much on paper, but when you’re in the middle of interval number three and you wish you could quit, you really learn how to dig deep to finish the last five intervals!

Wanna give Tabata a try?  I’ve got a whole bunch of them to choose from, and none of them are longer than 30 minutes.  This is the latest one, posted yesterday afternoon.  A little trickier than regular Tabata, I call it a Terrible Tabata, because instead of rest intervals, I used ab intervals.  Yikes!

Here’s the workout breakdown:

LOW IMPACT (Quiet) Cardio + Abs TABATA High Intensity Workout without Jumping Workout Breakdown - Pahla B Fitness

LOW IMPACT (Quiet) Cardio + Abs TABATA | High Intensity Workout without Jumping
Goofy Jacks (20 second interval) + Plank Hold (10 second interval).  Repeat 8 times in a row with no rest until complete, then rest 30 seconds.
Frog Reaches (20 second interval) + Star Balance (10 second interval, shown in thumbnail).  Repeat 8 times with no rest until complete, then rest 30 seconds.
Inchworm Burpees (20 second interval) + Toe Reaches (10 second interval).  Repeat 8 times with no rest until complete, then rest 30 seconds.
Squatty Step-Backs (20 second interval) + Standing Crunches (10 second interval).  Repeat 8 times with no rest until complete, then rest 30 seconds.
Mountain Walkers (20 second interval) + Side Crunches (10 second interval).  Repeat 8 times with no rest until complete, then rest 20 seconds before the Finisher.
Finisher:  10 second Plank Hold + 20 second Side Plank Hold + 10 second Plank Hold + 20 second (other) Side Plank Hold + 10 second Plank Hold.
And, done!
Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/2N4zUGI3ONM

 

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