13Nov
By: Neghar On: November 13, 2014 In: cardio, fat loss, Fitness, Metabolic, quickie Comments: 1

Get ready to get sweaty!

This Tabata (20 sec on/10 sec off) workout incorporates two upper body movements–which means it’s the perfect post-leg-day sweat sesh or perhaps when you’re nursing (and resting) a lower body injury. While your upper body will be the primary mover, you’re entire body will be involved, which means total body fat loss.

All you need is a medicine ball and ropes (these are great, inexpensive ropes). If you don’t have either, you can jump rope, do burpees (ew!), thrusters (burpee without the pushup), or any other upper body focused exercise that incorporates the whole body.

Let’s break it down

Set your interval timer for 20/10 x 4 (this is a great interval timer) and do this:

  • Medicine ball slams x 20 seconds, rest 10 seconds
  • Battling ropes x 20 seconds, rest 10 seconds
  • Medicine ball slams x 20 seconds, rest 10 seconds
  • Battling ropes x 20 seconds,
  • Rest only as much as you need and start the timer over

If you’re brand new to this type of workout, start with 4 intervals as suggested. If you’re more advanced you can do 8-10 intervals on the first set as opposed to 4, so you’d set your interval timer for 20/10 x8-10. Repeat up to 16 intervals.

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