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Tabata Bodyweight Workout II

We are focusing this week on bodyweight exercises using the Tabata protocol as the basis for our workouts.

You can still get in solid workouts even if you have no weight lifting equipment. There are no excuses. If you really want to exercise, you don’t need membership to an expensive gym, a complete home system or god forbid, the Bowflex.

All you need is desire, a solid work ethic and your own body.

The following workout will take exactly 10 minutes to complete. There is no rest until you have finished the entire 10 minute circuit. The workout begins with a 60 second interval of each exercise. You then move immediately to a 45 second interval, then 30 seconds, and finally 15 seconds.

See, you don’t even need to spend hours upon hours sweating away in a crowded gym. You can get a great workout at home, and believe me, you will be tired after this, in just ten minutes. Perform this workout 2-3 times per week and watch your conditioning shoot through the roof.

When performing this workout, you will move from one exercise to the next without stopping. There is no rest in between rounds. If you become stuck with an exercise, rest briefly and do your best to continue. When you become better conditioned, you can add another round.

First Circuit:
Burpees x 60 seconds
Pull-ups or Chins x 60 seconds
Hindu Squats x 60 seconds
Pushups x 60 seconds

Second Circuit:
Burpees x 45 seconds
Pull-ups or Chins x 45 seconds
Hindu Squats x 45 seconds
Pushups x 45 seconds

Third Circuit:
Burpees x 30 seconds
Pull-ups or Chins x 30 seconds
Hindu Squats x 30 seconds
Pushups x 30 seconds

Fourth Circuit:
Burpees x 15 seconds
Pull-ups or Chins x 15 seconds
Hindu Squats x 15 seconds
Pushups x 15 seconds

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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