Do this workout if you want to feel the burn!!

Tabata is a form of High Intensity Interval Training. Therefore, Tabata is awesome. Follow the directions in the graphic that I oh-so-nicely crafted for you and go get your sweat on. Take one minute of rest between each section of the workout!!

Just to clarify, you’re doing 8 rounds of 30 seconds on, 10 seconds off for each exercise. For example, start with 30 seconds of Circle Squats, rest for 10 seconds, then repeat that 7 more times. Rest for 1 minute, then repeat the same with walking push-ups. When you get to the 3rd portion of the workout. Do 30 seconds of forward narrow dumbbell rows, rest for 10 seconds, then move onto alternating side dumbbell rows and so on. For the second two sections there are four different exercise moves and you need to complete 8 cycles, so you’ll be going through each exercise in those sections two times.

Here’s how to do each exercise:

Alternating Squat Circles: Squat, as you come up, keep your right knee bent and lift your right leg up toward your tummy and then out to the right (in a circular motion), when your right foot hits the ground, squat again and then repeat the movement with your left leg.

Walking Pushups

Forward Narrow Dumbbell Row: Standing with your feet shoulder width apart and in a slight squat, hold a dumbbell in each hand. Move your arms in a constant rowing motion, making sure to keep your elbows close to your sides.

Alternating Side Dumbbell Row: Standing with your feet shoulder width apart and in a slight squat, hold a dumbbell in each hand.Place your right hand on top of your left, push your arms back and toward your left hip, as if you’re rowing a boat. Bring your arms forward, switch your left hand to the top of your right and push back towards your right hip. (Think of literally rowing a boat on alternating sides.)

Steering Wheel Dumbbell Row (Can be done with dumbbells or medicine ball.)

Sumo Squat with Upright Row

High Plank Hold

Superman Plank

Plank Walk Ups

P.S. This is the Tabata workout that we did at the Fitness & Health Bloggers Conference that I was talking about on Facebook last week.

Can you find me in the photo?