Tabata “Jacks” Workout

Tabata "Jacks" Workout - This tabata workout will take you just under 20 minutes. #tabata #hiit #workout #fitness https://pumpsandiron.com

(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

Equipment I Used:

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 "Jacks" Workout - This tabata workout will take you just under 20 minutes. #tabata #hiit #workout #fitness https://pumpsandiron.com

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.

Tabata "Jacks" Workout - This tabata workout will take you just under 20 minutes. #tabata #hiit #workout #fitness https://pumpsandiron.com

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

Outfit and equipment links are affiliate.

Comments

  1. This looks like a tough tabata, but a really fun one! I love adding jacks to workouts – they add a good intensity!

  2. Any ideas for working inner/outer thighs? I’ve noticed that the fronts and backs of my thighs are pretty strong, but the sides are pretty weak and I don’t know how to work them.

    • That’s definitely a common problem most people have (myself included). I personally love the megaformer workouts I teach in Boston because you get a ton of lateral movements to hit the inner and outer legs, but if you don’t have a Lagree Fitness studio nearby (or aren’t interested in that haha) I’d recommend resistance band exercises for the abductors. Here’s a workout I posted a while back that hits the area: http://pumpsandiron.com//2015/06/10/resistance-band-abductor-workout/

  3. This is great! I love tabata workouts. Can’t wait to try this one!

    http://www.pepandprose.com

  4. Full thoughts on the Forever 21 workout clothes? Do they hold up well?

    • I’ve only had these leggings for a few weeks, but so far they’re great! The material of these is more of a spandex than the cotton feel you get from Lululemon or comparable leggings, but the waistband is wide and I find them comfortable. Would definitely get another pair. The two sports bras of theirs I have are comfortable for everyday wear but I don’t think I’d wear them during a high-impact workout like running. You get what you pay for, so I’m sure they won’t last me years and years like some of my more expensive workout gear, but for the price I think F21 has some awesome options.

  5. I did this workout this morning and it was killer – thanks and keep the tabata workouts coming!

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