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Hi! I'm Meghan. I'm glad you stopped by. My hope is whether through food for the body or food for the soul, this blog will encourage and inspire you. One of my loves is to encourage others in their journey. Along with that, I hope to share with you my love for food, fitness, and Jesus!

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Tabata Tuesday! Cardio Tabata: Card included

FitnessFood for the Body
September 3, 2013 / By / , , , , , / Post a Comment

It’s Tabata Tuesday! 

I’ve been hearing from a lot of you that you are using and liking the tabata cards.  I have lots of ideas, so I think I’ll keep ’em coming.  Thanks to my sis Katy for making them look AMAZing. 

Why tabata?  It is a short, high intensity workout.  I like short and sweet.  I like getting big bang for my buck in small amounts of time!  How bout you?

This one came about when I had maaaybe 25 minutes to work out.  I really wanted to sweat and get my heart rate up.  This one is hard, and it made my chest burn and my legs like jelly. :)  But you can manage your own pace.  It’s a great blast to the heart and lungs, and it will get you fitter faster! 

Print it out, pull it up on your ipad, crank up the tunes, and GO for it!

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Tabata:  One move 20 seconds on, 10 seconds off.  Repeat 8 times.

Warm up well!

Tabata 1:

Burpee with a jump

Feet wide in squat position.  Squat down, placing hands under shoulders.  Hop (or step) feet back into plank position.  Hop (or step) forward so you’re back in a squat position.  Jump (or explode up w/out catching air), extending arms upward.  Repeat for 20 seconds.  Go hard!

**Rest**Let your heart rate come back to normal before starting each tabata.  This is a good indicator of how fit you are.  The faster the recovery, the fitter you are.  It doesn’t matter how hard or how loudly you breath during exercise, it’s how fast your heart can recover.  Recovery=speaking in full sentences w/out gasping for air.  Don’t let your body talk you into quitting prior to completing these four moves, okay??

Tabata 2:

Side shuffles

Get low in squat position.  Driving off the outside of each foot, keep feet outside of shoulders, shuffle side-to-side to the right.  I counted how many shuffles I could get in 20 seconds.  Then headed back the opposite way, to the left, trying to get the same number of shuffles each time.  This one will set a FIRE to your legs.  But stay low, and maintain the # shuffles each time.  Drive across the ground, and go hard!

**Rest**

Tabata 3:

Sprints. 

I marked out how far I could go in 20 seconds.  I put a rock on both ends of my sprint.  I sprinted back and forth, trying to reach the rock marker each time.  It gets tougher with each sprint, but try to keep the distance!  Pump arms, push off those feet, and go hard!

**Rest**

Tabata 4:

Quick feet or ladder runs

You can either do foot fire for 20 seconds, or a ladder run (feet step out, out, in, in–like you’re moving in and out of a ladder’s rungs).  Either in one place, or moving forward.  I like to move forward–the time seems to go by faster! :)  After each rep, your feet will start to feel heavy (like you’re moving through mud), but keep them pumping quickly! 

Cool down and stretch. 

It’s a good one! :)

tabata cardio card

Let me know how it goes!

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