When I walked into my latest ClassPass class and heard that we would be doing a tabata circuit workout, I immediately knew I was in for an intense workout and would be exhausted at the end (Not a bad thing the day before Thanksgiving!). Tabata is a High Intensity Interval Training (H.I.I.T.) workout that is structured with 20 second intervals of intense effort on one exercise followed by 10 seconds of recovery for 8 rounds. For this class, we paired two exercises together and rotated between them to make a tabata circuit workout. Talk about intense! (If you’re interested in more information on how ClassPass works, check out my review here.)
Always warm up before your workouts to prevent injury!
Here’s what we did for our warm up:
- Jumping jacks
- Body weight squats
- Pogo hops
- Jog in place
- High Knees
- Butt kickers
- Inch worms
Do each warm up exercise for 30 seconds.
Some of my other favorite warm up moves are standing toe touches, grapevines, walking deadlifts and body weight lunges. You can add some of those to the warm up above if you’d like. 🙂
- Forearm plank with or without weights
- Butterfly crunches
- Leg Lifts
- Full arm plank
Do each exercise for 30 seconds. Do the complete circuit 4x.
Now it’s time to push yourself! It’s going to be challenging, but so worth it when it’s done! Don’t give up now!
Tabata Circuit #1
- Dumbbell squat thrusts
- TRX pushups
Tabata Circuit #2
- TRX rows
- Wall sits
Tabata Circuit #3
- Mountain climbers on sliders
- Kettle Bell lunges (Modification: Kettle Bell deadlifts)
Tabata Circuit #4
- Resistance band extensions
- Rope hops
Tabata Circuit #5
- Resistance band bicep curls
- Bosu ball burpies
Do the first exercise in the circuit for 20 seconds with a 10 second break in between before moving to the second exercise for 20 seconds. Rotate through each circuit 8 times before moving on to the next circuit.
Even though I moan and groan about these kind of workouts, I love how quickly the time passes in these classes and how accomplished I feel after them. I usually don’t even have the chance to think about how tired I am since I am moving around from one thing to another so quickly, which works wonders for me. The only thing I don’t really like about Tabata style workouts is that they pretty much have to be done in a class setting, since everything is so tightly timed, but that’s what makes classes like these so awesome too. Classes like this take the guess work out of strength training for me, which makes me FAR more likely to do dreaded strength training that I would be otherwise. That’s a win in my book! I’m definitely going to continue attending this class on the regular!
Sorry this post contains old photos. We were all in such a hurry after class to get ready for Thanksgiving the next day that I wasn’t able to get any new photos for this post.
Questions of the Day:
Have you ever done a tabata workout before? Did you like it?
Have you been stepping up your exercise game this holiday season?
What’s one holiday treat you cannot live without?
I was gifted a one month membership to ClassPass in exchange for posting about the program and my experience but these opinions are all my own. This post contains affiliate links.
Linking up to Lake Shore Runner!