Tabata “Jacks” Workout

(1/14/19) This tabata jacks workout was originally posted in 2016 and has since been updated to include a video and better images.

I’ve got a new workout for all you tabata lovers! “Jacks” = jumping, so this one will get your heart rate up. All you’ll need is a weight, and even that could be worked around if you don’t have access to equipment.

Tabata “Jacks” Workout

• Medium weight (I used an 8-lb dumbbell)
• Exercise mat
• Gymboss Interval Timer (no need for one if you’re following along with the video!)

A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest (so a total of 4 minutes long). In this workout, you’ll be alternating between two exercises for each tabata. When you finish one, rest 60 seconds and then move onto the next tabata set. In total, this workout will take you 19 minutes (including rest) to complete. 

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. If you want a guided warm up, check out this video of mine.

Tabata Workout Breakdown

Tabata #1

See 1:47 in the above video for a demonstration of the exercises.

• Jumping Jack Press – Holding the weight, you’ll do jumping jacks while alternating between a chest press and an overhead press.
• Truck Driver Hold – Holding a low squat, extend the weight out at chest height and twist it.

Tabata #2

See 6:14 in the above video for a demonstration of the exercises.

• Push Up Jacks – Feet jump wide as you lower, feet jump back to center as you press up.
• Star to Suitcase Crunch – Start in a hollow hold with arms and legs spread and as you sit up, bring elbows to knees.

Tabata #3

See 11:00 in the above video for a demonstration of the exercises.

• Squat Jacks with Scoop – Weight is at center when feet are wide and then scoop it to the side like you’re paddling a canoe when feet hop narrow.
• Lunge Stomps – (Optional) hold weight at shoulders as you push off your front leg. Hold it in back and not under your chin so you don’t accidentally hit yourself in the chin with it. Alternate legs each round.

Tabata #4

See 15:49 in the above video for a demonstration of the exercises.

• Forearm Plank Jacks – In a plank, jack feet wide and narrow. To modify for your shoulders, do these in a high plank position instead.
• Burpees – Option to do any version of burpees you’d like. I chose not to add the push up at the bottom.

WEARING | K-Deer leggings (the shade of blue I’m wearing isn’t available but I’ve linked to a similar color) // New Balance tank

Any requests for workout structure/equipment/target area? I’m creating some new ones to shoot next week and would love to hear from you! 

xo Nicole

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