Low Impact TABATA // No Jumping

Low Impact Tabata // No Jumping is a super fun little workout from Heather Robertson. I’m not sure exactly how to classify this workout. You get some low impact cardio, some core work and even some strength/conditioning. I guess it is a cardio + strength workout. Tabata is a type of HIIT (high intensity interval training): 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. At its inception, tabatas were intended to be extremely intense. However, in the fitness world the term is now used simply to designate the 20/10 interval time. “Tabata” doesn’t always indicate a super intense workout. And this workout is not super intense. It is a lot of fun though. Heather uses light dumbbells to increase the intensity of some of the exercises. If you want more intensity, use heavier dumbbells. But also, do not injure yourself. Because it is a tabata, you are moving briskly to create the cardio effect. I used 5-10 pound dumbbells. I probably could have increased my weight to 12 pounds for the bicep curls but for the other exercises a lighter weight was appropriate for me. Today is my recovery/rest day, so I used this workout to warm myself up before doing some yoga. It worked very nicely for that. But it would also work well as a finisher for any other type of workout you are doing. Especially since Heather gives you a nice stretch at the end.

Low Impact Tabata // No Jumping is 22:29 minutes; 2:30 minute warm up and 3 minute stretch. Equipment: light dumbbells and a fitness mat. Heather is using 5 pound dumbbells. The weights listed below are what I used. At the beginning of each tabata circuit, Heather previews each exercise during the recovery, however during subsequent rounds, Heather just recovers with you. There is a timer in the lower right hand side of the screen counting down your intervals and recoveries.

Tabata 1:

  1. Squat jacks (hold one DB in each hand, do one narrow squat reaching DBs to feet then step out with one foot wide to one side, arcing arms out to side and overhead jumping jack style, alternate sides with a narrow squat between each side) (5# DBs)
  2. Push up & leg lift (one tricep push up, at top of push up lift one leg, alternate legs with a push up between each leg)
  3. Repeat #1 & 2 three more times

Tabata 2:

  1. Lunge & reach (alternating reverse lunges, at the bottom of the lunge reach both arms/DBs overhead) (8# DBs)
  2. Bicycle crunch
  3. Repeat #1 & 2 three more times

Tabata 3:

  1. Squat with a bicep curl (holding a DB in each hand, squat and hold, do one double arm hammer curl, then stand) (10# DBs–I will use 12# DBs in the future)
  2. Inchworm climber taps (stand at end of mat, hinge forward and walk hands out to plank, do 2 mountain climbers (once each leg) tapping opposite hand to knee, walk hands back to feet, stand and raise arms overhead while also raising onto toes)
  3. Repeat #1 & 2 three more times

Tabata 4:

  1. Shuffle & touch (lateral shuffle the length of your mat into a cross back lunge, tapping fingers to mat)
  2. Cross punch (alternating weighted cross punches) (5# DBs)
  3. Repeat #1 & 2 three more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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