tabata challenge
Be Skinny,Fitness,Free 30 Day Challenges

30 Day Tabata Challenge

Tabata intervals, a form of high intensity interval training (HIIT), are not easy…but they are totally worth it. This 30-Day, full body circuit includes just six exercises and is completed in a total of 12 minutes. It will work your entire body, all major muscle groups and challenge your cardio vascular system at the same time. This is an incredibly efficient challenge! Perfect for this busy time of year…

February can be a tough month for exercise. The excitement of New Years Resolutions are wearing off. And the weather is not ideal either making getting outside or to the gym a challenge. Exercise can be hard enough, but when we start to run into barriers and excuses…well then it can be tougher and all too easy to toss your hands in the air and say “I’ll start again next week.”

The 30 Day Tabata Challenge is here to help!

This workout can work for you because:

  • You can do it anywhere.
  • You can do it anytime.
  • It requires not equipment (other than a step).
  • It’s 12 minutes total, or you can break into 3 segments of 4 min.

And the best part? It’s really hard! You can feel really, really good about yourself if you manage to squeeze this bad boy in just three days a week! Four if you’re feeling crazy 😉

What is the 30 Day Tabata Challenge?

Monday, Wednesday and Saturday, you will do the Tabata workout. This is six simple (but of course not easy) exercises that you will perform in three different parts of the workout. Each part includes 4 rounds of 20 seconds of work interval + 10 second recovery and you repeat the series four times, for a total of 4 minutes of effort per part.

  • Part 1 – Upper Body: Triceps Dips + Push-Ups
  • Part 2 – Lower Body: Single Leg Step-ups + Squats
  • Part 3 – Core: Crunches + Knee Elbow Planks

Sunday, Tuesday and Thursday’s are challengers choice days. You can do whatever your body is calling for. Rest, easy cardio, spinning, more strength training, yoga, pilaties, cardio dance, speed shopping in the mall, golf, tennis, you name it!

Friday is a mandatory rest day. If Friday does  not work for you for rest day, that’s ok, but just find at least one day a week to take a 100% rest day. Recovery is just as essential to the training process as the work intervals.

What the 30 Day Tabata Challenge looks like:

Exercises can be swapped out, but a Tabata workout means that you are alternating between 8 sets of 20-second work intervals + 10-seconds of recovery. Example: 30 Day Tabata Challenge Part 1 would look like this: 

  • 20 seconds dips
  • 10 seconds recovery
  • 20 seconds push-ups
  • 10 seconds recovery
  • 20 seconds dips
  • 10 seconds recovery
  • 20 seconds push-ups
  • 10 seconds recovery
  • 20 seconds dips
  • 10 seconds recovery
  • 20 seconds push-ups
  • 10 seconds recovery
  • 20 seconds dips
  • 10 seconds recovery
  • 20 seconds push-ups
  • 10 seconds recovery

Total time: 4 minutes. Then you start part 2….

The fine print of the 30 Day Tabata Challenge:

  1. Be sure to use proper form and alignment to maximize results and prevent injury. Be smart! If the 20 second interval is too tough, it’s ok to take extra rests as you get started. You need to do whatever makes sense for your current level of fitness. You are responsible for your own health, so push yourself for improvement but not so far that you hurt yourself! Safety is key.
  2. You should download a Tabatta or HIIT timer ap onto your smart phone or mobile device to help keep you on track. There are many good ones available at zero charge to pick from.
  3. It is suggested to do this Tabatta workout 3 times per week, Monday, Wednesday and Saturday. But of course you can modify that based on your current schedule and lifestyle.
  4. These exercises will strengthen and tone the major muscles of your booty.  You will still want to incorporate cardio vascular exercise a minimum of 30 minutes per day, 3 times per week to maximize results of this challenge.
  5. Before the challenge starts, you will record weight and basic measurements. At the end of the challenge, you will do the same thing to measure your progress.
  6. On February first, you’ll do the workout and record how many total of each exercise you were able to get in during the workout. You will do the same thing at the end of the month to measure your strength gains.
  7. Using your tracker, check off the days as you complete the activities and record how hard the challenge was each day. Note that it never really gets easier, you just get stronger.
  8. And as with any and all 30 Day Challenges, be sure to check with your doctor before you start any new exercise regimen. Tabata and HIIT training are very advanced and challenging. Be smart.

Getting started on the 30 Day Tabata Challenge:

  1. Like the Teresa Marie Wellness on FaceBook now to stay in the loop and motivated.
  2. To get access to daily workout reminders, support, accountability and motivation — be sure to join the 30-Day Challenge Series Coaching Group and click “Join” then invite your friends to make it more fun.
  3. Get access to all the trackers by joining the community here. If you have already signed up, your newsletter will arrive on Saturday the 27th with all the details!
  4. Mark your personal calendar, because your challenge starts Thursday, February 1st!

Don’t forget to sign up and get your fun tracker!

30-Day Tabata Challenge

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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