6/21: Tabata Thursday!

Hi πŸ™‚ Happy almost-weekend! Hope you’re having a great day so far <3

I’m off to teach, but wanted to post this Tabata Thursday video for those who are following the June calendar, or anyone who’d like to get an extra cardio blast in their day.

For more info on Tabata training, check out this post.

Here’s how it works:

-20 seconds of hard work, 10 seconds of rest. Repeat 8 times for a total of 4 minutes. Tabata workouts are crazy effective workouts. The ones I post you’l be able to do anywhere, and it only takes 4 minutes out of your day. BOOM.

-For Tabata Thursdays, I’ll be posting Tabata-style videos with different movements each week. I’ll break down the movements and then we’ll go for it together.

-Feel free to repeat the video 1-2 more times (max) throughout the day, with a decent amount of rest in between. Give yourself at least a few minutes so your heart rate can completely recover.

-Remember, Tabata training is an advanced style of interval training- not the best choice for beginning or intermediate exercisers as it works your heart to maximum capacity. If you’re just getting started, try to incorporate interval training into your routine (maybe 2 minutes easy, 30 seconds hard and increase work/decrease speed from there)

-With any type of interval training, be sure to do it on nonconsecutive days, max 3 times per week. Your heart is a muscle, so just like you biceps, triceps, anything else, it needs rest too.

-As always, check with a doc before making any fitness or nutrition changes. Honor your body and your injuries- if it hurts, don’t do it.

-This week’s moves:

Vertical jump- remember to land with your knees slightly bent (no locked knees!) and push through your heels to spring up. Try to touch the ceiling!

Burpeemake sure to keep your body in a nice straight line when you jump back into a plank position. Ears to heels, one straight line. Take deep breaths and remember to keep your core tight.

Side jump- keep both legs working together and both knees slightly bent the entire time. Use the momentum of your arms and focus on jumping UP, as well as out.

Tuck jump-as high as you can! I like to do two little prep jumps and then a tuck jump, but do whatever you need to do. Try to get your knees to your belly button!

LOTS of jumping!

Here’s the breakdown and workout video:

The actual workout starts around 4:30 so if you’d like to repeat (or mute my music and use your own) definitely feel free to! The only rule: I want to hear what you listened to πŸ˜‰

Check in!


Leave a comment when you’ve finished the video (only 4 minutes for the workout portion) and let me know how it goes! Plus I’d love to hear your feedback on how to make these better in the future.

What’s your favorite move that gets your heart rate up FAST?

I’m off!

Happy jumping πŸ˜‰



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  1. Mallory @ Teach Run Repeat on June 21, 2012 at 11:34 am

    Had a book, a bible actually(!), get dropped on my foot last night so I’m out of commission today…and possibly tomorrow…but it’s not broken so that is what is most important. I couldn’t sleep last night thinking of being benched for weeks! I love tabata!

    My family is road-tripping to a HUGE flea-market in Ohio tomorrow and thanks to your posts, we are extending our drive to hit a World Market πŸ™‚ Luckily the Pro Football Hall of Fame is 10 mins from WM so my brother can stay entertained while we shop!

  2. Joanna on June 21, 2012 at 11:36 am

    Tuck jumps are killer! I was first introduced to them in Bodyrock. Can’t wait to try the video. Your shoulders and arms look amazing. Nice job. It’s so hard for me to tone them up. I’m jealous :p

    Have a great day!

  3. Heather @ For the Love of Kale on June 21, 2012 at 11:37 am

    YAY FOR TABATA THURSDAYS! I can’t wait to try this, Gina. πŸ™‚ I also love how you always emphasize the importance of rest and listening to your body. Love you, girl!!!

  4. Claire on June 21, 2012 at 11:38 am

    Yay I am so glad you made this video. I am 100X more likely to complete a workout if I feel like I’m doing it along with someone else. Thanks for this I’m going to try it later today.

    • Amanda Lee on June 21, 2012 at 11:43 am

      Agreed! It’s so much easier to follow along with too! Thanks Gina!

      • melissa on June 21, 2012 at 4:11 pm

        YES! I love you’re real time videos.. especially when dealing with exercises I may not be too familiar with (tabata!) but are a great way to mix up my work out. Two thumbs up on this one! πŸ™‚

        I also love that you mentioned that your heart is a muscle… adequate rest is crucial to a healthy life.

        • Fitnessista on June 21, 2012 at 10:56 pm


  5. Tiina on June 21, 2012 at 11:45 am

    Love the video!! thanks for making it πŸ™‚
    Tuck jumps & high knees are killer, my heart is always pounding after those!

  6. Erin on June 21, 2012 at 11:52 am

    Great workout! I completed the first round and am looking forward to getting another two rounds in today. Thanks for putting it all together! Question: I’ve been trying to find the link to the Bedtime Ab Burner routine and just can’t for some reason. Am I a crazy person? πŸ™‚

  7. Karen on June 21, 2012 at 11:52 am

    I switched it up a little today and did Turbo Thursday, since I get up at 5:00AM(central time) but am going to try this workout tonight when I get home and after the nug goes to bed.

    • Fitnessista on June 21, 2012 at 11:09 pm

      how did it go??

  8. Caralyn @ glutenfreehappytummy on June 21, 2012 at 11:55 am

    what a great video! sounds like a super intense workout! thanks for sharing!

  9. Sam on June 21, 2012 at 11:56 am

    I LOVE this! I’m starting med school soon and I’m hoping to at least fit in quick workouts like this for study breaks! The video is so helpful; its so much easier to just follow along. There are also Tabata interval timer apps for iPhone and Android!

  10. Erica on June 21, 2012 at 11:57 am

    I am so sad I can’t do this πŸ™ A new workout WITH a video?! Dangit. Stupid cancer…stupid bones. I replaced your fun and awesome workout this morning with an hour of moves that I can do with this boot on. I did circuits of arm circles, different punches, simulated jumping jacks (no jump, obvi), squats, and high knees. It wasn’t too incredibly boring because I was watching Dallas while doing it;) And when I checked my hrm at the 60:00, I had an avg hr of 155! THAT pumped me up a little;) Love ya, girl.

    • Mandiee on June 21, 2012 at 12:14 pm

      You are beautiful, strong, and amazing. Keep doing what you do, girl. You’re an inspiration to us all!

      • Becky on June 21, 2012 at 3:02 pm

        I second that! πŸ™‚

        • Erica on June 21, 2012 at 6:44 pm

          Y’all are too sweet πŸ˜‰ Thank you <3

    • Fitnessista on June 21, 2012 at 11:07 pm

      your comment brought tears to my eyes.
      OK, i just want you to know:
      you are amazing. you are so strong, and have always impressed me with your positive attitude, beautiful spirit and ability to crush any obstacles that are thrown your way. as a mom, i look up to you so much- your family is so, so lucky to have you.
      and now, you’re rocking out workouts wearing a boot. reason #290479475 you amaze me.
      love you and i hope you heal soon so we can virtually work out together again. for now, focus on getting better, mmm K?

      • Erica on June 22, 2012 at 9:05 am

        And YOUR comment brought tears to mine…the good kind. <3

  11. Colleen on June 21, 2012 at 12:00 pm

    The videos are great, but you need to give your instructions in a slavic accent, wear a push-up sports bra, booty shorts, and up the sound volume on your heavy breathing. πŸ˜‰

    • OneFitTwoFit on June 21, 2012 at 1:21 pm

      hahahaha, this made me laugh. Do you think Zuzana wears a pushup bra? I always assumed those were implants. I love her workouts too though.

  12. Mandiee on June 21, 2012 at 12:12 pm

    Gina, thank you for giving me the confidence I needed to complete this workout. I’ve never done Tabata before, but I have done circuit training for crew (which I only remember because we had a story to go along with it haha). I used to think I was really weak and could never work out like everyone else. I was always “the slow one” in running, so I hated physical activity because of the way it made me feel. However, practicing hot yoga everyday taught me that my body can actually do amazing things. I knew that I had the strength to try one of your workouts, but I’ve always been a little bit hesitant because it’s out of my comfort zone. However, today I watched the video and said “two minutes—I can do that.” It really helped that you did the video along with me so I knew we were doing it together. I feel strong, beautiful, and confident. Thank you SO MUCH for continuing to be an inspiration and providing me with the tools I need to succeed. I look forward to MANY more Tabata Thursdays in the future. My promise to myself is that I will at least try every one. Now I know there’s no reason to be scared.

    <3, Mandiee

    • Fitnessista on June 21, 2012 at 11:05 pm

      you’re absolutely right- no reason at all to be scared!
      i am so proud and happy to hear that you’re taking such amazing care of yourself. keep up the great work- you know i’m cheering for you, friend!
      happy to work out with you, too πŸ™‚

  13. Krysta on June 21, 2012 at 12:13 pm

    Loved the video- thanks for posting! I’m a big fan of interval training mostly because I like the short work outs but feeling like I really worked hard (ha), but I almost always focus on strength training exercises- will definitely have to incorporate some of these cardio movements into my work outs to get my heart rate up!

  14. G on June 21, 2012 at 12:18 pm

    This is an AWESOME video! I will DEFINITELY be following along and adding this to my regular workout routine. I cannot wait for more! Thank you so much!

    • Fitnessista on June 21, 2012 at 11:04 pm

      πŸ™‚ !!

  15. Angela @ Eat Spin Run Repeat on June 21, 2012 at 12:19 pm

    Tabatas are one of my favourite training methods! Sadly I’m not able to do any high-impact jumping right now because of an ankle injury that I’m dealing with, so I’ve been doing them on the bike and with my spin class instead. My fave move to get my heart rate up (when I can do them) is burpees… actually, they’re more of a love-to-hate, but super effective! I feel like they never get easier!

  16. Megan S. on June 21, 2012 at 12:38 pm

    I just tweeted at you but oh my- since I’m east coast time I went ahead and did part tabata part interval circuit workout – needless to say I was dying and sweating by the end! Loving the summer shape up πŸ™‚

    • Fitnessista on June 21, 2012 at 11:04 pm

      <3 i'm so glad to hear you're enjoying it!

  17. Linda on June 21, 2012 at 12:39 pm

    Did my tabata this morning before work. Now I’m all upset since I missed out on the video. May just have to do when I go home πŸ™‚

    • Fitnessista on June 21, 2012 at 11:04 pm

      did you try it??

  18. Michaela on June 21, 2012 at 12:44 pm

    thank you so much for this!!
    I absolutely love Tabata training (found it through your site, actually!).
    I hope you keep doing more workout videos πŸ™‚

    • Fitnessista on June 21, 2012 at 11:03 pm

      thank you- i will!

  19. Leah O on June 21, 2012 at 12:53 pm

    Did my tabata this morning before you posted the video so I just did the video on your focus on tabata post! It was awesome but Im going to try this one this afternoon. Thanks Gina!

  20. Elle on June 21, 2012 at 12:53 pm

    Woooow! I just did it twice and I’m shaking. Currently laying on the cool tiled kitchen floor haha. I had never done tabata before, it was a lot of fun! Looking forward to next week πŸ™‚

    • Fitnessista on June 21, 2012 at 11:02 pm


  21. Averie @ Averie Cooks on June 21, 2012 at 12:54 pm

    Fave move that gets my heart rate up…pushups and burpees. Old school simple stuff but gets me going!

  22. Annie on June 21, 2012 at 12:59 pm

    I decided to do tomorrow’s workout today because I had to get to the gym early this morning. I am bummed I missed Tabata Thursday, but I guess I will just have to have Tabata Friday :). I am loving this summer shape up!!! My fiance claims he can already see a difference, all I know is that I FEEL a difference in my body! Thank you so much, you are quite a motivator!!!!

    • Fitnessista on June 21, 2012 at 11:02 pm

      that makes me so happy to hear!
      you are doing an amazing job- keep up the great work!

  23. Amy on June 21, 2012 at 1:05 pm

    Fun and I loved your music. I added some strength like the linked post talked about. Thanks for helping and for the video! πŸ™‚

    • Fitnessista on June 21, 2012 at 11:01 pm

      πŸ™‚ !

  24. OneFitTwoFit on June 21, 2012 at 1:11 pm

    Did the Week 2 circuit workout with HIIT last night! It was awesome. I burned 580 calories in 50 minutes. Seriously awesome! My bootie is sore today! I’ll have to try to get a Tabata in tonight as well, thanks for the video.

    • Fitnessista on June 21, 2012 at 11:01 pm

      YES!!! that is amazing

  25. Jocelyn @ Peace Love Nutrition on June 21, 2012 at 1:12 pm

    I love these quick work-outs. I’ve been completely swamped at work lately and they are perfect for the busy girl!

  26. Anna @ The Guiltless Life on June 21, 2012 at 1:16 pm

    I love jump Tabata movements – jump squats, high knees etc. This one looks awesome, kick butt but fun too!

  27. Katie on June 21, 2012 at 1:16 pm

    This looks great! Can’t wait to give it a try… any idea how many calories are burned during this work out? I am saving to buy a fitness watch that will help me track of how many calories I am spending but don’t have one yet πŸ™

    • Fitnessista on June 21, 2012 at 11:01 pm

      it’s hard to tell because while the workout itself may only burn a small amount, you burn more throughout the day

  28. Beth on June 21, 2012 at 1:53 pm

    I love how quickly you can get in an effective workout with tabata! I took my tabata’s to the treadmill this morning – just one set and then a nice leisurely walk to shake out my (still) sore legs. But I’ll see how they’re feeling tonight and try for some burpees.

  29. Shannon P on June 21, 2012 at 2:06 pm

    It is possible that I won’t be able to walk tomorrow. But it will be so worth it!

  30. Rachel C on June 21, 2012 at 2:58 pm


    Not going to lie, I was scared going into this, but I loved it. It was a perfect short, but hard, cardio workout. After my heart rate calmed down a bit, I did the Ab Burner routine to finish out my workout.

    Question. Is it safe/smart/ok to do a Tabata workout following the normal Summer Shape Up workout instead of doing a HIIT? I have limited workout time and Tabata would allow me to fit in a good cardio and strength workout.

    • Fitnessista on June 21, 2012 at 10:58 pm

      YES! that’s totally fine
      love that you added the ab burner in there, too

  31. Chelsea on June 21, 2012 at 3:16 pm

    Great workout! My heart is sure beating FAST! Thanks for all the FREE workouts you post–I love them all, and they give me the variety that I wouldn’t incorporate if I were just training by myself. You ROCK. πŸ™‚

    • Fitnessista on June 21, 2012 at 10:58 pm

      that makes me so happy <3
      so excited that you enjoy them

  32. Natalie Rae on June 21, 2012 at 3:20 pm

    I needed to get the workout done and do my morning routine so I used the Tabata video from your Focus on Tabata post. Huffing and puffing after the second repeat πŸ™‚

  33. nay on June 21, 2012 at 3:31 pm

    Wow Tabata Thursday kicked my butt!! favorite move: vertical jumps least favorite move burpees! thats okay though I had the rock station on pandora blasting and it made burpees that much better!! thanks for posting the video to follow along with <3

    • Fitnessista on June 21, 2012 at 10:57 pm

      happy to! i’m so glad to hear you enjoyed it!

  34. Erin on June 21, 2012 at 3:33 pm

    first off: i did it to till i collapse – eminem. (the intro is perfect for psyching yourself up hahah!)

    second: that was much.more.killer than expected. after the 2nd round of burpees i thought i couldn’t possibly go on – but then you realize hey, i can kill myself for 40 more second.

    i’m going to wait a little bit and try it again with my HRM on. i’m curious how high it gets at the end of the 2nd set of tuck jumps! (i’m pretty sure my form was horrible for those)!

    • Fitnessista on June 21, 2012 at 10:57 pm

      AMAZING!!! so glad you had such a great workout <3

  35. Abby on June 21, 2012 at 3:44 pm

    Just did the tabata workout at the park while my daughter played in the grass. I think a few people may have thought I was a little cray cray but that’s ok haha! I appreciate being able to follow along with the video so much, its way easier to push through that last little bit when I know somebody else is right there with me(misery loves company?)

    • Fitnessista on June 21, 2012 at 10:56 pm

      misery does love (sweaty) company πŸ™‚

  36. Abby F on June 21, 2012 at 3:51 pm

    SO OUT OF BREATH! Awesome. Loved that you did it with us- it made it a lot easier to follow through. <3

    • Fitnessista on June 21, 2012 at 10:56 pm

      awesome, i’m glad it was helpful!

  37. Whitney @ Whit Likes Fit on June 21, 2012 at 3:55 pm

    I love this. I wish I could do more intervals/tabata. I have bad knees so I’m pretty limited on the types of explosive movements I can do.

  38. Brigid on June 21, 2012 at 4:06 pm

    Excited to try this next week! Since I’m a week behind, I am enjoying my active rest day. My muscles are still sore from Workout 1. πŸ˜›

    • Fitnessista on June 21, 2012 at 10:56 pm

      make sure to stretchy πŸ˜‰

  39. Lauren on June 21, 2012 at 4:14 pm

    Thanks for this post and video! I’ve tried to do Tabata type intervals before on the treadmill because I always a little awkward doing any other kinds of moves, and this really helped, I’m just going to work out to you until I get the hang of it! It also never occurred to me that there was an app for interval training and I would be trying to watch the clock while doing intervals, not easy. This is awesome.

    • Fitnessista on June 21, 2012 at 10:56 pm


  40. Jen on June 21, 2012 at 4:36 pm

    Did you see Cassey Ho’s Blogilates latest post? http://blogilates.com/motivational-2/top-10-online-fitness-influencers-why-hello-there-jillian
    Congrats!!! πŸ™‚

    • Fitnessista on June 21, 2012 at 10:55 pm

      thank you!!

  41. Mary e on June 21, 2012 at 4:37 pm

    Knocked it out while my daughter was napping and will do it again tonight! Question: would it be too much to do some light strength training today, too? Wkout 2 is seriously KILLER but I’m missing strength training in between.

    • Fitnessista on June 21, 2012 at 10:55 pm

      nope, you can definitely do a little strength training if you’d like (but not if you’re following the shape up plan- i’d wait til tomorrow)

  42. Kayla on June 21, 2012 at 5:01 pm

    OMG awesome! This was my first time trying Tabata training, and it kicked my butt, but in SUCH a good way. Who knew 8 minutes could make me THIS sweaty?! I’m a convert. Thanks for incorporating this into the SSU, Gina. You rock!

    • Fitnessista on June 21, 2012 at 10:54 pm

      yeahhhhh! i’m so glad you had a great workout!

  43. Lisa on June 21, 2012 at 5:05 pm

    You are looking so great Gina! And loved your message about listening to your body, so important! I just did this! And am panting and dying, but a good dying feeling πŸ˜‰ Awesome tabata workout! Its definitely my favourite type of workout along with circuit training these days!

    • Fitnessista on June 21, 2012 at 10:54 pm

      thank you, friend- i’m working on it πŸ˜‰
      i’m so glad you enjoyed the workout!

  44. Jess T on June 21, 2012 at 5:48 pm

    Love this, thanks for the video! I’ve never tried a tabata workout but will definitely be adding this to the mix.

    • Fitnessista on June 21, 2012 at 10:53 pm

      let me know when you try it!

  45. Jennifer on June 21, 2012 at 5:52 pm

    Hey Gina, I have a foam roller question. I finally got one this weekend. I’m really liking it so far.

    Should my core feel like it’s getting a workout during the move where you’re rolling it under your
    back? It doesn’t feel like a hard core workout or anything but when I finish and stand up it definitely
    feels like it’s done some light tightening (or something). (It doesn’t hurt at all I’m just trying to make
    sure it’s something that’s OK to feel and I’m not doing something wrong.) Thanks. πŸ™‚

    • Fitnessista on June 21, 2012 at 10:53 pm

      yes, you definitely have to engage your core! think of it as a lil bonus πŸ˜‰

  46. Marine on June 21, 2012 at 6:01 pm

    I just did it, it’s awesome! it was my first tabata training and I loved it! Thanks to make it happen!!

    • Fitnessista on June 21, 2012 at 10:53 pm


  47. Caitlin on June 21, 2012 at 6:20 pm

    Are we supposed to warm up before we do it? I’m about to start, ahhh!

    • Fitnessista on June 21, 2012 at 10:53 pm

      ideally, yes. i hope you did? eep. i knew i was forgetting something in the video

  48. Kelly on June 21, 2012 at 6:23 pm

    Had so much fun doing this! Will complete a couple more times this evening in between cleaning the house (blech) Even got the boyfriend to do it with me (under the condition that he picked the music…sorry Gina! We just listened to Daft Punk Radio on Pandora)

    • Fitnessista on June 21, 2012 at 10:52 pm

      love that your bf did it, too!

  49. Annie & Edna @Annie and Edna on June 21, 2012 at 7:09 pm

    This work out looks great, I want to try this tonight! -Annie

  50. Annie & Edna @Annie and Edna on June 21, 2012 at 7:10 pm

    This work out sounds great, I want to give it a try tonight! -Annie

    • Fitnessista on June 21, 2012 at 10:52 pm

      let me know how it goes!

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