If you love the feeling of intense amounts of blood pumping into all the muscles of your upper body, we’ve got just the workout for you. Will Lanier, a CF-L1 Coach at CrossFitNYC provided us with an upper-body-focused workout that includes both a resistance movement, a short run, and Tabata pushups. This workout might only take 12-15 minutes, but don’t let the time fool you, the amount of demanding work can really drain you before you know it, not to mention burn calories and shed fat.
What is Tabata training?
“Tabata falls under the category of high-intensity training or high-intensity interval training. Any exercise can be incorporated into the Tabata training (air squats, pushups, and pullups 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 upper-body workout routine
Exercise 1: Tabata Barbell Bench Press with 135lbs. As many reps as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.
Exercise 2: 800 meter – 1/2 mile run
Exercise 3: Tabata Pushups As many reps as possible in 20 seconds, 10 seconds rest, repeat 7 more rounds.