Tabata training using compound exercises is the best way to make the most of your Tabata workouts! Use these fitness tips and my Tabata workout to get into the best shape!
It’s been a while since I posted a workout. I guess you could say it’s not my real focus on Cotter Crunch right now, but I still think fitness is important! Let’s talk fitness tips. Let’s talk tabata training!
Tabata workouts involve short intervals of high intensity. Yes! This is my thang. I dig it. I usually teach a tabata class once a week, and if I do it right, it takes the rest of the week to really recover. Hey, the kiwi and I are both getting older, we need more recovery days now! But also, it takes me (and my class) more time to recover between sessions because we focus on COMPOUND exercises during each tabata training workout. That’s a lot of muscle work in a short period of time!
Compound exercises involve more than one joint and muscle group. I like to focus on BIG muscle group compound exercises and throw in some plyometrics. Phew, it’s tough!
Four of my favorite compound exercises for are:
- Squat with med ball toss –> Works shoulders, core, and legs
- Chaturanga push up (or divebombers) with plank knee hugs –> Works core, shoulders, chest, back, hamstrings. (see video below)
- One legged mountain climbers –> works shoulders, legs, core
- Resistance bands Bear Crawls –> Works core, legs, and shoulders. You don’t have to use a resistance band, but if you have a partner to hold you back with the band while you crawl, it makes those legs really burn. Trust me! You can also use pole to wrap the band around and then crawl out and back with the band around your waist, if you don’t have a partner.
And if you dare to include more into your tabata training workout, try this snatch with squat jack.
This workout with warm up and cool down can take anywhere between 30-40 minutes. Sometimes I will throw in a little core at the end too. And like i mentioned before, if you do it right, you won’t need (or want) to workout any longer. Instead, focus on moving and getting in more steps throughout the day.
Bonus tip –> Take a few walks around the grocery store or park further away. The past few days I’ve done this and hit 10,000 steps , and that’s without any running, just walking.
Post Tabata Training Workout Tip
Need a fast protein rich snack post workout? Try Flapjacks new Healthy Bites inspired recipe! The Cookie Crumb Protein bite. I usually grab a few Healthy Bites after a workout to keep me going till lunch. Can’t wait to try this next!
Are you fan of structured workouts or do you prefer play? Both are great! Just depends on your goals.
[bctt tweet=”Check out these compound exercises to use in your next Tabata #workout. Via @LCCotter #fitfluential #pathToFit”]
P.S. HUGE thank you to Taylor (Kindal) for helping me with the GIF pictures. You can check out her tutorial here for how to do it yourself. Very cool!
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I must thank you for sharing such nice recipes for a healthy life. I need to lose some pounds and I think that this can help me in achieving my goals.
Will have to try adding the chaturanga pushup to my next tabata! Thanks for the inspo! 🙂
I LOVE Dumbbell snatches but adding in the squat jack? I’m not sure if that makes you brilliant or brutal? 😉
haha both! love to hate this move!
So I did compound exercises in my living room three days ago and my booty is STILL sore! I didn’t know they were called compound exercises though haha. I think it was the squat side-kick that did it. Or the jumping lunges but those aren’t compound..I think.
Thanks for the tips pretty lady! 🙂
That squat jack with snatch – oh heck YEAH! Cannot wait to try that move later this evening!
Those Chaturanga push ups -oh heck NO!!! Those things are brutal!!!!
I kinda like structured workouts – that’s why I use P90X, P90X3, The Beast or insanity DVDs, but every now and then I do like to play too 🙂
Love (hate) tabatas! You would think that 20 seconds isn’t a long time but when you stack them together, phew it adds up fast! And the 10 second rest is nothing. By the time you put your hands on your knees as you suck wind, it’s time to go again. Good compound moves you demonstrated, that’ll definitely burn the body.
yes, and they burn after too. Phew! love hate for sure
you are adorable in a slow-mo .gif. You know that?
I’ve said this before and I will SAY IT AGAIN. You are a friggin’ animal and I would kill to work out with you – actually, maybe not, cause I would look like the biggest PUSSY EVER! LOL!
Squat Jack Snatch – I love that! Brilliant.
And oh, Tabata – the longest 4 minutes ever.
i had a feeling you’d like! snatch that! haha
I’m starting a new training cycle this week for a spring goal race and need short strength workouts. Perfect timing!
yay! keep me posted!
I have actually been looking into Tabata’s because I;m so over steady state cardio and also want to work them muscles!
Look at you rockin’ in those gifs. Now I can envision you better 😉
haha, well I guess GIF’s are the new thing. Let me know if you try this bud!
Man I need to get with the times!! I have zero gifs on my site!!
haha, you’d love them Amanda!
Love these exercises!
Never have I ever tried a tabata class, looking at these pictures makes me feel like it would be killer. For now I’ll pin this one to try later 😉
Great exercise ideas! 🙂 Def. love structure… like group fitness, however hiking & snowshoeing is great too!
Oh my gosh, I’m going to be obsessed with those push-ups! Pinning now, can’t wait to get into the gym!
I love these moves – I’m all about compound exercises!! I don’t know if I’ve ever done one legged mountain climbers – gonna have to try them soon!!!
And, I love tracking my steps – there are days that I pace around randomly just to get more steps!!
i had a feeling you’d like it!
I LOVE Tabata workouts! Pinned this one for later 🙂
Oh man those single leg mountain climbers look killer! Compound moves are my favorite because of how efficient they are. Any sort of burpee variation is my favorite 🙂
They turned out perfect! And of course the snacks are the best part! great moves friend.
you’re the best! thank YOU
I’m a big fan of Tabata workouts and I try to get to one at my gym each week. Our instructor does a lot of compound exercises too and man does she get the most out of us. It’s how I like it though. Of course it is. 😉
Awesome exercise moves, Lindsay! Love the squat jack. Happy Monday 🙂
it’s totally a love hate move! haha
I was going to ask if Kindal helped you with the GIFs!! So awesome. Love this and these moves. I can’t wait until I can do these again!
Lovin the GIFs 😉 Great workout! Love how awesome you can feel after a quick effective tabata!
I like a little bit of both…It depends on my mood! HAHAH! Hope you had a good weekend friend and you are enjoying this beautiful weather! XOXO
OMG the chatarunga pushup looks ridiculous! buuuut awesome. Love these, my fit and fabulous friend!
Excellent! Since being introduced to thrusters recently, I’ve been trying to work in more compound exercises. Thank you for these!
Awesome post Lindsay!!! I can’t do very much plyo anymore with my knee issues but used to love it!
Ah, dive bombers!!!!
HEALTHY BITES!!!! Need to order!!!
Ohhh I like these a lot! Compound movements are such a great way to pack in a full body blast! Pinning! Great gifs!
Ok so many thoughts. 1) I love the gifs. love love love. 2) We actually do that chautaranga into knee tuck move in yoga–phew! It’s tough. ESPECIALLY in a 95° room! 3) YES to parking far away/taking steps etc… any extra steps help!
I am a fan of structured workouts, usually in the winter. But when summer hits, I’m all for lots of walks and hikes and fun playground workouts. I need to try out some of these moves!
Love the compound exercises!
Love these moves and THanks for posting a workout! These moves are great for Tabata!
Yes! I’m all about the compound movements, gets the heart rate up and I like that I can get a shorter workout in 🙂
Oooohhh I like the snatch with squat jacks. Making a mental note for when I can do them 🙂
snatch with squat jack — I’m going to do it today, thx ! Just the little compound craziness I was looking for . . .
I love doing tabata style workouts – so much bang for the buck! It’s funny how you mention parking a little further away at the food store. It works! Thankfuly the temps are back up, but I have been trying to get in extra movement throughout the day. Thanks for the workout and have a great Monday!
Great moves! You look so strong!
I need to do more of these for cardio. I’m so sick of treadmills and stairmills. I do always park as far away as possible! (Mostly due to crowds in town, but whatever.)
Ooh I LOVE tabatas and compound moves! Lately I’ve been doing lots of long-duration, base building cardio for my triathlon training so I’ve got less time for strength training. That means trying to make the most out of every minute that I DO spend on it, and these moves are perfect!
Yay for tabata! Those are some of my fav exercises too!!!
I would love to take your class! Don’t think I could motivate myself to actually do this full out on my own but I’m sure you would get me there 🙂 Love the demonstrations too. You are so fit!
those gifs are awesome!
Love tabatas. Your workout looks so fun! Of course, I would just workout so that I could enjoy healthy bites with you….. 😉
I’m all about compounds, circuits and intervals right now. I need to try throw some of these in but taking it easy for another week or so on this ankle. I’ve also been venturing into TRX land. Who am I?
I am a huge fan of structured workouts to make better use of my time and to know that I am targeting all those large muscle groups.
Love that snatch with the squat jack.
I love Chataranga push ups! They are amazing to incorporate into clients’ routines, because they work so many things, but they also provide that very brief respite of down dog.
Awesome! Compounding workouts makes them killer! I guess I kinda do that a lot when I have my strength workouts, but I don’t really consider them that way. These do look tough though, and definitely would get your heart pumping!
ANND THERE IS NO SCHOOL TODAY so Ive gots me all the time to try this.
with the child.
then hike.
then faceplant.
Definitely great exercise moves! And a great post-workout snack 🙂