There's nothing more natural than using your own body weight in combination with running to test your limits in terms of cardiovascular endurance and stamina. Structure the routine properly and you've got some serious hard work on your hands. We asked Will Lanier, a CF-L1 Coach at CrossFitNYC, for a high-intensity tabata workout in combination with a complex body weight routine to help you see where you stand. What is tabata training? "Tabata falls under the category of high intensity training or high intensity interval training (HIIT). Any exercise can be incorporated into the Tabata training (air squats, push-ups and pull-ups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds," Lanier says.
Tabata Run/Full Body Tabata Workout Routine
Exercise One: Sprint 400 meters
Exercise Two: Tabata Squats As many squats as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.
Exercise Three: Sprint 400 meters
Exercise Four: Tabata Push-ups As many push-ups as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.
Exercise Five: Sprint 400 meters
Exercise Six: Tabata Sit-ups As many sit-ups as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.
Exercise Seven: Sprint 400 meters Your heart rate should be racing and your legs will be on fire.