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Tabata Workouts Part IV : No more boring cardio!
Yes, you read that right.
- decreased efficiency in your fat metabolism
- increased production of the stress hormone, cortisol
- increased systemic inflammation
- increased oxidative damage (free radical production)
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20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest
20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest
20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest
20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges
20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges
20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges
*Plyometric lunges were demonstrated in the Tabata workouts in week 2
How to do burpees:
How to do groiners:
Tabata workout #2:
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
rest 2 minutes
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
How to do push ups:
How to do jump squats:
How to do mountain climbers:
Tabata workout #3:
Tabata Barbell complex:
This is the same Barbell complex mentioned in week 3. Try to use a weight slightly higher than last week. You will also do an extra circuit this week, for a total of 3 rounds.
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20 seconds deadlifts, 10 seconds rest
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20 seconds bent -over rows, 10 seconds rest
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20 seconds hang cleans, 10 seconds rest
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20 seconds push-press, 10 seconds rest
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20 seconds back squats, 10 seconds rest
Go through the circuit 3 times.
Choose the heaviest weight possible that allows you to complete all the exercises and to keep going for 20 seconds, it should be a CHALLENGING 20 seconds though, do not go too light..
If you enjoyed these workouts, please share them and leave your comments below:

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Disclaimer: I am not a medical doctor, registered nurse, dietician or
other healthcare provider. The information I have provided is based on
my personal experience and thorough studies on the subject matter. The
possible risks of using any exercise should always be discussed with your doctor. For more information, please see the
full Disclaimer page.