Calorie Sizzler Tabata Workout

With Chris Freytag , CPT 

Equipment: You will need a set of dumbbells and a timer (to time yourself)  Tabata: Go back and forth between 2 exercises (20 seconds on/ 10 seconds rest) a total of 4 minutes

BURPEES & POWER SKIPS 

Perform each exercise 20 seconds on, 10 seconds rest - back and forth for a total of 4 minutes! 

SET 1 

BURPEES 

Exercise 1 in Set 1 is Burpees - see next slide for Exercise 2! 

POWER SKIPS 

Lift up one knee as high as it will go and raise the opposite arm. Continue alternating arms and legs! 

PUSH-UPS & WALKING LUNGES 

Perform each exercise for 30 seconds. Go back and forth between the 2 until you have done each 3 times! 

SET 2 

PUSH-UPS 

You can modify by doing a kneeling plank if the full push-up is too challenging - NO SHAME IN THE MODIFY GAME! 

WALKING LUNGES 

Take a large step forward and lower the back knee to the floor. Draw the front knee into the chest to step back. 

HIGH KNEES & SKATERS 

Perform 2 exercises (20 seconds on, 10 seconds off) for a total of 4 minutes 

SET 3 

SKATERS

Laterally bound to the outside leg, using the front quad, glute, and hamstring to settle into a single leg squat! 

HIGH KNEES 

Run in place while pulling the knees into the chest. This will get your heart rate up high! Pump the arms! 

renegade rows

Core + Upper Body Movement 

cross-behind lunges 

Lower Body Movement 

SET 4:  Renegade Rows + Cross-Behind Lunges 

RENEGADE ROW 

Perform for 30 seconds, then switch to exercise B (shown on next slide).  This engages the core & back! 

CROSS BEHIND LUNGES 

This movement engages every muscle in the lower body. From the inner thigh, to the outer glute, hamstring and quad! 

Let’s Recap The Workout 

SET 1: Burpees & Power skips 

set 2: push-ups & walking lunges 

Set 3: high knees & skaters 

Set 4: renegade rows & cross behind lunges 

check out our 30 minute workout  more tabata workouts you'll love 

For more information about the calorie sizzler