16 Minutes of Pure Torture

Hope the catchy title got your attention!

Today we’re going to do a fun workout based on the Tabata Protocol.  If you are not familiar with Tabata, please check out the Warrior Fitness Tabata Primer found here, What’s Tabata You?

I highly suggest you warm up before doing this workout.  In fact, I insist on it.  What’s a good way to warm-up?  I’m glad you asked.  One of my favorite warm-ups is found here in my Morning Wake Up Routine.  Don’t let the fact that it says morning dissuade you.  It’s a quick, highly effective recharge/warm-up that can be used anytime of day.

Now, onto the workout.  Warmed up?  OK.  Here we go –

Remember, Tabata is 8 rounds of exercise, 20 seconds on, 10 seconds off, for a total of 4 minutes for each exercise.  Take one minute rest upon completion of each set of 8 rounds.

Exercise 1 – Bodyweight Squats

 1 minute Rest

Exercise 2 – Hindu Push-ups

 1 minute Rest

Exercise 3 – Sit Thrus

 1 minute Rest

Exercise 4 – Burpees

Out of breath?  Want to learn how to recover your breathing in between exercises and at the end of the conditioning session?  Check out the section on restoring breath in Evolve Your Breathing.

Enjoy!

Jon

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE and FMS certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts, as well as numerous other online training programs.

More Posts - Website

About The Author

Jon

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE and FMS certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts, as well as numerous other online training programs.

Leave A Response

* Denotes Required Field