Tabata Arm Circuit

This workout is my favorite style, "Tabata". Tabata is one of the most popular forms of high-intensity interval training (HIIT). It’s an interval-based training mode where you perform an exercise for 20 seconds, followed by a short 10 second rest before moving to the next. Each circuit has 8 total rounds of 20 sec on/10 sec off interval, which adds up to 4 total minutes per circuit. This workout consists of 5 total circuits, totaling 20 minutes. Because each circuit is 8 rounds of 20 sec on/10 sec off, you will perform each exercise four times. Tabata style offers maximum benefit in building lean muscle mass and reducing body fat in the least amount of time. There are tons of free Tabata & HIIT timers available in the app store. So set your timer app, and get ready!

Equipment needed: 1-2 sets of 5-12 lb. dumbbells

*The 1-minute cardio bursts are optional, but highly recommended!

Circuit 1: 

Shoulder Press

Arnold Press

Circuit 2:

Walking Push-Ups (demo)

Bench Press

*1-minute cardio your choice: jump rope, jumping jacks, burpees, box jumps - get your heart rate up!

Circuit 3:

Upright Rows

Posterior Flies

Circuit 4:

Tricep Dips or Tricep Push-Ups

Bicep Curls

*1-minute cardio your choice: jump rope, squat jumps, jumping jacks, burpees, box jumps - get your heart rate up!

Circuit 5:

Skull Crushers

Overhead Tricep Extension

***Additional Challenge: Set your timer to 1 minute and try performing as many push-ups as possible. Record your number, and beat it next week!***