Resistance Band Tabata Workout

Remember the format of a Tabata workout? They are simple:

• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles.

Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises. 

Speed Push 

With the resistance band attached to a secure object behind you step away from the band to provide resistance for the exercise. Stand in a split stance, with one foot in front of the other, and your elbows at 90 degrees.. Bend slightly forward at the waist. Keep your back straight and abs engaged as you extend your elbows. Continue bending and extending your elbows as fast as you can throughout the duration of the exercise. 

Speed Pull

Attach the resistance band to a secure object. Step backward to provide resistance. Stand in a split stance with one foot in front of the other, with knees bent. Pull resistance band backwards until elbows are at ninety degrees. Continue to bring arms forward and backwards throughout the duration of the exercise.

Squat Row

Attach the resistance band to a secure object. Step back to provide resistance. Stand with feet shoulder width apart. Go into squat, not to exceed ninety degrees, keeping knees behind toes. Stand up, pushing up through your heels. Repeat squats throughout the duration of the exercise.

Bent Over Row

Place resistance band under your feet, toward the arch of your foot. Do not put under your toes, as you do not want the resistance band to slip out during the exercise. Bend over at the waist, keeping your back flat. Pull up, bending at your elbows, until your arm is at 90 degrees. Lower arms. Continue lifting up and lowering throughout the duration of the exercise.

Torso Twist Left and Right

Attach the resistance band to a secure object. Stand with feet shoulder width apart, knees slightly bent. Grab the resistance band with both hands. Rotate at the waist, while also pivoting your feet. Go back to the starting position. Continue rotating back and forth to one side through the duration of the exercise. Then, turn around and face the other direction to repeat on the other side.

Punch

Place resistance band around your back and grab resistance band further up to provide resistance. Stand with your feet shoulder width apart. As you push your right hand forward into a punch, bend your left knee. Repeat on other side. Continue throughout the duration of the exercise.