Most Effective 20 Minute Workout – Tabata Style

Are You Up for the Challenge?

"There are two kinds of people in the world: those who make excuses and those who get results. An excuse person will find any excuse for why a job was not done, and a results person will find any reason why it can be done.  Be a creator, not a reactor."~Alan Cohen, author

Excuses are one of the biggest barriers to overcoming obstacles in order to rise above and make our goals a reality. Especially when it comes to exercise, if you’re like most of us, your response is “I’m too busy, too tired, I’ll start tomorrow…” and the list goes on.

We’re quick to make excuses while at the same time desperately wanting to lose weight and get fit in a hurry. Doesn’t make sense, does it? It’s always amazing how many services and products we are willing to spend time and money on just to dodge the facts: Quality exercise and proper diet is the only sure-fire way to achieve the results you want. If you truly want results, you need to make a commitment to yourself, put the work in and make it happen. So today, make a promise to yourself to be a results person rather than an excuses person!

Speaking of no excuses I have put together one of my most effective workouts yet!

This workout consists of 4 different exercises. It is in Tabata style but with a slightly lower level of intensity and will be targeting the whole body for an all-out incredible workout.  

The idea here: quick, painful, and truly effective. In just 20 minutes you will put your metabolism into overdrive for the rest of the day, burn tons of calories, tone up the whole body and get you to your ‘fittest you’ !

This cardio workout is basically high intensity interval training (HIIT) based on Tabata protocol. Tabata protocol was created by Dr. Izumi Tabata  at the National Institute of Fitness and Sports in Tokyo, Japan. 

So What Is Tabata? 4 minutes of near max exertion effort which consists of 8 rounds 20 seconds max effort + 10 seconds rest. Those 4 minutes a day are worth the equivalent to more than an hour of normal ‘endurance’ style cardio. It’s now used by professional athletes and many top trainers are saying that it’s possible to shed 7% – 10% body-fat within a month if you do this workout 4 times per week.

The intensity of the Tabata Protocol might be dangerous to anyone with heart disease. So be wise, and get physician clearance before you try this workout. You can still get incredible results with the Tabata Protocol while going at your own safe pace. It will also allow you to do more than just one exercise.

I hope you will enjoy the benefits of this workout:

What You Need: Yourself and a Stopwatch or Gymboss Interval Timer! I recommend investing in a Gymboss Timer, because it's super easy, and you can set it to beep for intervals!  ALWAYS time yourself, and you will be able to measure your progress and subconsciously push HARDER! 

Round 1:Jumping Lunges (8 rounds of 20 second intense effort + 10seconds rest)

1 min rest

Round 2: Knee Push-Ups (8 rounds of 20 second intense effort + 10seconds rest)

1 min rest

Round 3: Mountain Climbers (8 rounds of 20 second intense effort + 10seconds rest)

1 min rest

Round 4: Scissor Crunches (8 rounds of 20 second intense effort + 10seconds rest)

You’re DONE! I want to know how you feel!  Drop me a line on my comments page! I LOVE hearing from you and read and savor each and every comment! 

FYI: Sometimes you just won’t be able to make it the whole time and have to slow down or sit out some of the sets. If you just can’t make it through the whole round, that’s OK! You are still getting the benefits of this cardio workout and the more you do it, the stronger you will get. Just do your personal best – don’t get discouraged, the key is sticking with it!

And to keep up with all the weekly workouts, tips and tricks, don’t forget to SUBSCRIBE to my channel Amanda Russel TV - it’s FREE, you don’t need to buy ANYTHING for the workouts. Refreshing? I think so! I’ve taken away as many obstacles for excuses as possible, so get to it!