30 Minute HIIT B
30 Minute HIIT B
October 25, 2018
30 Minute HIIT A
30 Minute HIIT A
October 25, 2018

30 Minute Tabata B

30 Minute TABATA B

30 Minute TABATA B

30 Minute Tabata B

Lets begin by going over each of the exercises that will be included in the 30 Minute Tabata B.

You can download a pdf version of this plan here.

Exercises

Alternating Lunges
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Burpee
Start out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up position.

Curtsy Lunge
When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

High Knees
Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Jump Rope
Hold the rope while keeping your hands at hip level. Rotate your wrists to swing and jump with both feet at the same time over the rope. Repeat.

Jumping Jacks
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Mountain Climber
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

Plank Jacks
Start in a high plank position. Keeping your core engaged jump your feed in and out as if you were doing junping jacks.

Push-Up
Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back upthrough your hands to the start position. Don’t lock out the elbows; keep them slightly bent

Shoulder Bridge
Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

Skater to Curtsy Lunge
Start with feet together, knees bent, and slightly hinged at the hips. Shift weight slightly into your right foot and leap laterally to the left as far as you can. Land softly on your left foot. Repeat 2 more times, propelling back to the right side and then again to the left. On the third jump, allow your right leg to land behind the left, and lower into a curtsy squat. At the bottom of your squat, both knees will be bent, and your left knee will be in front of your right. Repeat the same sequence starting to the left.

Squat
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

Triceps Dip
Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

Tuck Jump
Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump again!

V-Ups
Lie face up with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.

30 Minute Tabata B Details

Circuit 1 (Repeat 3 Times)

Exercise Duration Times Executed Rest Rest After Circuit Total Time
High Knees 00:20 1 00:10 00:00 01:30
Mountain Climber 00:20 1 00:10 00:00 01:30
Skater to Curtsy Lunge 00:20 1 00:10 00:00 01:30
Push-Up 00:20 1 00:10 01:30 03:00
Totals 04:00 02:00 01:30 07:30

Circuit 2 (Repeat 3 Times)

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Jumping Jacks 00:20 1 00:10 00:00 01:30
Squat 00:20 1 00:10 00:00 01:30
Alternating Lunges 00:20 1 00:10 00:00 01:30
Burpee 00:20 1 00:10 01:30 03:00
Totals 04:00 02:00 01:30 07:30

Circuit 3 (Repeat 3 Times)

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Push-Up 00:20 1 00:10 00:00 01:30
V-Ups 00:20 1 00:10 00:00 01:30
Curtsy Lunge 00:20 1 00:10 00:00 01:30
Jump Rope 00:20 1 00:10 01:30 03:00
Totals 04:00 02:00 01:30 07:30

Circuit 4 (Repeat 3 Times)

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Shoulder Bridge 00:20 1 00:10 00:00 01:30
Triceps Dip 00:20 1 00:10 00:00 01:30
Plank Jacks 00:20 1 00:10 00:00 01:30
Tuck Jump 00:20 1 00:10 01:30 03:00
Totals 04:00 02:00 01:30 07:30

Totals

Total Duration Total Rest Total Rest After Circuit Time Total Time
16:00 08:00 06:00 30:00

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