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The Tabata Treadmill Interval Workout That'll Make You Strong and Speedy

It's time to start looking forward to every minute of your workout—all eight minutes of it, that is. This Tabata workout—courtesy of trainer Kathy Glabicky, founder of Tread Tabata in Marblehead, MA—takes less than 10 minutes, but it'll help you build strength and speed faster than you can say "I don't have time for a workout." 

ICYMI, Tabata consists of doing 20-second, all-out intervals of tough moves or super-intense cardio. Try to bang out as many reps as possible (AMRAP) during each 20-second bout. You'll follow it up with 10 seconds of rest to catch your breath, then launch back into it, doing eight rounds total. (Amazing, right? Try our 30-day Tabata challenge if you're already hooked.) Because of the high-intensity nature of Tabata, you need to prioritize a dynamic warm-up before you jump right in. (Have you ever tried to start your workout with sprints right off the bat? Not a great idea.) Glabicky recommends spending about five minutes on dynamic warm-up moves like butt kicks, jump rope (either real or pretend), jumping jacks, and squats. (Here: more dynamic warm-up moves that work for any workout.) 

How it works: Pick your choice of cardio equipment: treadmill, spin bike, or wide open space (like a lawn or track where you can run sprints). You'll do your cardio Tabata rounds for a total of four minutes, then hop off and find a mat, soft floor, or grass. Then, you'll do your bodyweight strength Tabata rounds for another four minutes, doing each move for 20 seconds and resting for 10 seconds, then moving onto the next. Repeat the circuit again. Rest easy knowing you just crushed a calorie-burning, metabolism-boosting workout—or do it all again to really burn it out.

Total Time: up to 30 minutes

You will need: Mat

1. Cardio Tabata

A.

Find a sprinting speed you're comfortable with (not too comfortable!). Alternate all-out sprinting for 20 seconds, then rest for 10 seconds. (No treadmill? Set a timer to do these same sprinting intervals outside.) 

B.

Rather cycle? Stay seated on a bike and load on heavy resistance. Alternate all-out sprinting for 20 seconds, then rest for 10 seconds. During the rest period, slow your pedaling but don't completely stop. 

Sets:

8

Reps:

20 second sprint, 10 second rest

2. Walking Plank to Superman

A.

Start in a high plank position with hands underneath shoulders and body forming a strong straight line. Walk hands and feet sideways the length of your mat.

B.

At the end of the mat, lower chest down to the floor, then raise arms, legs, and chest off floor in a Superman position and hold for 2 counts. Push back up to high plank, and walk sideways until you reach the other end of the mat.

Sets:

2

Reps:

AMRAP

3. Narrow Squat to Wide Squat

A.

Stand with feet together. Sit back into a squat, trying to form a 90-degree angle with knees while keeping them together.

B.

Stand and immediately jump feet apart and lower into a wide squat. Continue alternating. 

Sets:

2

Reps:

AMRAP

4. Push-Up Kick-Through

A.

Start in a high plank position. Lower chest until arms form 90-degree angles, then press away from the floor to return to high plank. 

B.

Kick straight right leg through to tap with left hand. Repeat, alternating sides.  

Sets:

2

Reps:

AMRAP

5. Plank Up/Down with Spider

A.

Start in a low plank position. Drive right leg up to right elbow, then return to plank. Drive left leg up to left elbow, then return to plank. 

B.

One arm at a time, press up to high plank. Repeat the knee-to-elbow motion on each side in high plank. Continue alternating between low and high plank spiders. 

Sets:

2

Reps:

AMRAP

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