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17 Minute Workout – Modified Tabata

Here’s the next installment of the “Workout of the Week”. This week’s workout is a 17-minute body-weight Modified Tabata workout. If you’re crunched for time, try this on for size!

Basic Principles

Tabata is traditionally eight rounds of exercises with 20 seconds on 10 seconds off cycle. Interval training is highly beneficial for both the cardiovascular system and the reduction of fat tissue.

This workout is a 2-round workout that will take 17 minutes to complete. (that’s less time than an episode of your favorite sitcom) It consists of 6 movements with 60 seconds of fairly intense activity followed by 20 seconds of active rest e.g. marching in place. It’s not on the printable but rest for 60 seconds in between the rounds. Grab a drink of water and wipe your face and just breathe for a minute.

This will be another intense workout that will help your body to burn fat for hours after you’ve finished!

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well since you’ll be jumping around a little.

Related: Bodyweight Circuit Workout

The Moves

Here’s a brief rundown of the movements in this workout:

• Jumping Jacks – We’ve all done them. Use GOOD FORM here making sure you’re extending your arms’ full length and using the full range of motion. No sloppy jumping jacks, you’re only hurting yourself if you skimp out on the movement.
• Lateral Jumps – With both feet together jump to the left then immediately to the right. That’s one rep.
• Jumping Oblique Twist – Stand with your feet together. With your arms up to shoulder height and your hands touching in front of you. Your upper body faces forward the entire time. Jump up and rotate your feet to the left. When you land jump up and rotate your feet to the right. That’s one rep.
• Burpees – Gotta love to hate burpees. You start standing up squat down and kick your legs out behind you like you’re going to do a push-up (do an actual push-up to challenge yourself if you want to make it more difficult) then bring your legs back in and jump up in the air.
• Push-up – We all know these too. Make sure you keep your back flat and bend your elbows at least to parallel. Knee push-ups are ok if you can’t do a full push-up yet.
• High Knees – You essentially run in place but bring your knees up as high as you can each time.

The 17 Minute Workout

2 rounds total, rest for 60 seconds in between rounds.

Use an interval timer app. You can download then on your phone for free!

Lateral Jumps – 60 seconds

March in Place – 20 seconds

Lateral Jumps – 60 seconds

March in place – 20 seconds

Jumping Oblique Twists – 60 seconds

March in place – 20 seconds

Burpees – 60 seconds

March in place – 20 seconds

Push-ups – 60 seconds

March in place – 20 seconds

High Knees – 60 seconds

March in place – 20 seconds (between rounds 1 and 2 only)

Related: HIIT/CORE Workout

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you thought of it or if you’ve tried it.

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