Oh hey HEAT! It's Lil Sarah, and I am hitting you up tabata style today!

For those of you that have not taken a camp at HEAT, or have only done our 60 minute camps, tabata is a high intensity interval workout done to the tune of 20 seconds of the hardest work you can do, followed by a quick 10 second rest. Rinse and repeat for 8 rounds my friends.


What you'll need: Just your wonderful selves! And maybe a mat.

Time: 30-35 minutes depending on how long you take for rest between sets. 

Warmup: 5 minute jog

1 minute each: Lunges

Push-up into a side plank (alternate sides)

Squat jumps

Straight leg sit-ups

1st tabata set: 8 rounds of 20 seconds on, and 10 seconds off. Alternate between the two drills listed, so you'll do each drill 4 times.

Skater lunges / Inchworm push-ups

2nd tabata set: Same format as the first.

Firework jacks / Low Spidey plank

3rd tabata set: 8 rounds, but this set don't alternate. 4 rounds of the first drill, then 4 rounds of the second.

Mt. climber burpees (6 Mt. climbers to 1 squat jump)

Plank-up with a push-up (Come from a low plank to a high plank, do 1 push-up, then go back to the low plank)

4th tabata set: 8 rounds

Lateral shuffle to knee tuck jump (3 or 4 side shuffles to 1 knee tuck jump. Alternate directions)

Firework jacks: Start with your feet in a narrow stance, squat as low as you can, and tuck in so that your forearms touch your thighs. Next jump as high as you can opening your hands and feet wide, so your body makes an "X". Land back in the start position, and go right into the next jump. Make Katy Perry proud and move as fast as you can!!