Here is a great Tabata circuit you can do as a workout, or even a burnout at the end off your current workout! I LOVE including these types of workouts after I do a quick 2-3 mile pace run. I made this more ‘strength’ based, so it’s not too cardio intensive. At the end of the 12 minute circuit, I skipped rope for about 400 skips, but try to hit between 300-500 reps. You can also do ropeless skipping OR high knees!

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Breakdown of the workout is as follows. Set your timers for 24 rounds of 20 seconds of work and 10 seconds of rest. Once the 12 minutes is up, pick up your jump rope and go straight into the rope skipping! Good luck!

20 seconds- WEIGHTED squats ( my bar was about 40 lbs)
10 seconds – REST
20 seconds – Push Ups
10 seconds -REST
20 seconds- WEIGHTED squats ( my bar was about 40 lbs)
10 seconds – REST
20 seconds – Push Ups
10 seconds -REST
20 seconds- WEIGHTED squats ( my bar was about 40 lbs)
10 seconds – REST
20 seconds – Push Ups
10 seconds -REST
20 seconds- WEIGHTED squats ( my bar was about 40 lbs)
10 seconds – REST
20 seconds – Push Ups
10 seconds -REST

20 seconds – Plank Rows with DBs
10 seconds – REST
20 seconds – Squat Thrust
10 seconds – REST
20 seconds – Plank Rows with DBs
10 seconds – REST
20 seconds – Squat Thrust
10 seconds – REST
20 seconds – Plank Rows with DBs
10 seconds – REST
20 seconds – Squat Thrust
10 seconds – REST
20 seconds – Plank Rows with DBs
10 seconds – REST
20 seconds – Squat Thrust
10 seconds – REST

20 seconds – DB Thrusters with DB
10 seconds – REST
20 seconds – In/Out Sliders
10 seconds – REST
20 seconds – DB Thrusters with DB
10 seconds – REST
20 seconds – In/Out Sliders
10 seconds – REST
20 seconds – DB Thrusters with DB
10 seconds – REST
20 seconds – In/Out Sliders
10 seconds – REST
20 seconds – DB Thrusters with DB
10 seconds – REST
20 seconds – In/Out Sliders
10 seconds – REST




 

 

12 Minute Total Body Tabata BLAST + BURNOUT

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