Elite - Beginner Tabata Routine

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3 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an beginner Tabata program that incorporates high intensity and forces your body to push harder. Tabata is a type of high intensity cardiovascular training that can be done before any workout routine or can be done on its own for your daily exercise. With a tabata program, you will perform 20 seconds of intense exercise followed by 10 seconds of rest. Why This Routine Works Tabata style training works through strengthening your muscles through body weight movements, keeping up high intensity to increase your heart rate similar to the effects of cardio workouts. By performing tabata training methods daily, you can improve your endurance, strengthen your muscles and stimulate fat loss. You can do this routine on its own at any point of the day, or you can fit it into almost any other fitness program that you are following to increase your cardio vascular exercise. Workout Day Split As stated above, Tabata routines are performed within a cycle thus you will perform round 1 first until you complete all rounds finishing with round 4. Beginner Tabata Routine Training Stats Total Rest : 120 seconds or 2 minutes Total Round Workout Length : 3 Minutes Total Workout Length : 12 minutes Equipment Used â€¢ Body Weight Only Nutrition â€¢ Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter â€¢ Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes â€¢ You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.

Round 1 8 exercises, 13 mins

Mountain Climber	1x0 reps	rest: 10s
Split Jump	1x0 reps	rest: 10s
Mountain Climber	1x0 reps	rest: 10s
Split Jump	1x0 reps	rest: 10s
Mountain Climber	1x0 reps	rest: 10s
Split Jump	1x0 reps	rest: 10s
Mountain Climber	1x0 reps	rest: 10s
Split Jump	1x0 reps	rest: 10s

Round 2 8 exercises, 15 mins

Hanging Leg Raise	1x0 reps	rest: 10s
Plank	1x8 reps	rest: 10s
Hanging Leg Raise	1x0 reps	rest: 10s
Plank	1x8 reps	rest: 10s
Hanging Leg Raise	1x0 reps	rest: 10s
Plank	1x8 reps	rest: 10s
Hanging Leg Raise	1x0 reps	rest: 10s
Plank	1x8 reps	rest: 10s

Round 3 8 exercises, 13 mins

Prisoner Squat	1x0 reps	rest: 10s
Push-Up	1x0 reps	rest: 10s
Prisoner Squat	1x0 reps	rest: 10s
Push-Up	1x0 reps	rest: 10s
Prisoner Squat	1x0 reps	rest: 10s
Push-Up	1x0 reps	rest: 10s
Prisoner Squat	1x0 reps	rest: 10s
Push-Up	1x0 reps	rest: 10s