Tabata Pushup/Lunge Jump Intervals
Intervals return in all their glory with today's Tabata cycle intervals using specific exercises instead of general cardio. You're going to be operating at maximum intensity for 20 second periods followed by 10 seconds of rest. Try to stick to this forumula for each 4-minute cycle.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	3	Spend a few minutes warming up and stretching out as needed.
	Pushup	8	20	Begin doing pushups as quickly and powerfully as you can safely. Modify them as necessary if they are too difficult, but be sure to work constantly during each period. Work for 20 seconds, then rest 10 seconds. Continue without any break (other than the 10 second rest) for 4 minutes.
	Lunge Jump	8	20	Take a one minute break after pushups and then set up the timer again. This time you're going to perform lunge jumps using the same Tabata intervals (20 seconds on, 10 seconds off). Repeat again for 4 minutes total.
	Leg Raises	8	20	Take up to a two minute break after lunge jumps. Just as above, perform leg raises from your back in Tabata intervals (20 sec on, 10 sec off). Try to keep those feet moving up and down during the whole 20 second period.
	Run, Jog, or Walk	1	3	Spend 3 minutes cooling down at 65% of your max heart rate (your aerobic pace). You should have spent a total of 12 minutes working, not counting the warm-ups, cool-downs or breaks in between.

Get Equipment    Comments    Print Workout