Just J.Faye

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Superset Tabata Clover Workout

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Hi friends. Happy St. Patrick’s Day! I put together a fun clover-inspired superset Tabata workout that will leave you feeling as happy as a leprechaun… assuming that leprechauns are super happy. I think they probably are. You know, all those pots of gold and stuff.

Superset Tabata Clover Workout

This workout doesn’t require any equipment. Meaning, you can do it anywhere.

It will take you less than 20 minutes to complete. Meaning, you can squeeze this in between work and meeting up with friends for a green beer and a dinner of corned beef and cabbage.

How perfect is that? It’s a lucky day for all of us.

This Tabata features four supersets, one for each lucky clover leaf. In true Tabata form we are going to work really, really hard for 20 seconds, then rest for 10 seconds. We will switch between the first and second exercises in first clover leaf until 4 rounds (4 minutes) has been completed. Then we rest for a minute and move onto the second clover leaf following the same pattern.

Here’s the game plan:

Superset Tabata Clover Workout

Each clover leaf features one strength and one plyometric/cardio exercise. We want our heart to work and our muscles to be sore. Remember, the key to Tabata workouts are to really push it for those 20 seconds so that afterwards you get to experience all of those metabolism-boosting, fat-burning rewards afterwards.

Feel free to progress the squats and alternating lunges by adding weights or biceps/hammer curls with dumbbells; however, drop them when you get to the jumps. I have used the Seconds and Interval Timer apps to keep time, but there are a lot of free ones out there too! If you have questions on any of the exercises or how to progress/regress them, just shoot me a note in the comments!

Do know this, just because this is a St. Patrick’s Day clover-inspired workout you are welcome to do this on other days of the year too. Lucky clovers are applicable everyday. Plus, you could also consider it 4-H themed, which is also relevant year round.

Shout out to all the Irish and 4-H’ers out there!! Have a happy St. Patty’s Day!

PS – If you liked this one make sure to check out these: Superset Tabata, 20-Minute Plyo Tabata, 4th of July Tabata Workout.

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20-Minute Plyo Tabata

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You guysss… I have a surprise for you! It starts with a “ta” and ends with a “bata”.

You guessed it – a Tabata workout! BEST SURPRISE EVER.

20 Min Plyo Tabata This plyometric Tabata routine features 5 do-anywhere-no-equipment-needed exercises that will really get your heart pumping. You will work your butt off for 20 minutes and then you’ll be a little bit stronger, happier, healthier, and sweatier than you were before. All good things.

A Tabata is when you perform an exercise all out for 20 seconds followed by 10 seconds of rest. This pattern is repeated for 7 more rounds for a total of 8 rounds (4 minutes). We aren’t going to stop at one set though, we are going to do 5, for a total of 20 minutes, because we are not lazy, we are awesome.

However, I have this set up for 7 rounds instead of 8, so that you get in a 30-second rest between exercises. I know, I know. I am so kind.

So this is what you gotta do:

20 Min Plyo Tabata Doesn’t that seem fun? Let me tell you, it is.

Maybe you were hoping that the surprise was going to be cookies or a cake or some other sort of treat instead of this heart-pumping Tabata? If so, I hope you’re not disappointed.

Let’s compromise. Do this plyo Tabata twice this week (or any type of exercise, really) and I’ll post a tasty (somewhat healthy!) treat on Friday or Saturday. Do we have a deal?? Say yes.

If you love (or just like or even hate) this you should check out my other Tabata routines: 4th of July Tabata & Superset Tabata. You could look into all of the other workouts too. Also, don’t miss my new series: The Fit 5!

Have a fabulous week full of healthy food, cozy nights under blankets, and lots (or at least two) heart-pumping, sweaty, challenging, and fun workouts!

Do you like Tabata workouts?

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Superset Tabata Workout

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As the days are getting shorter and the holiday festivities begin to pick up it is nice to have arsenal of quick workouts for those days you just don’t have time to spend hours in the gym.

Superset Tabata This superset Tabata will take you 20 minutes to complete, plus some time for warm up and cool down. It is a no-equipment-needed-do-anywhere-workout that hits your triceps, abs, chest, and legs. Also, your heart, because there are quite a few cardio bursts involved.

  • You’re at your in-laws for Thanksgiving? You can do this in the guest room.
  • You’re travelling for work and staying at a hotel? This can be done in the hotel room.
  • You just don’t feel like going to the gym because it’s 4 degrees and snowing? No problem-o. This can be done in your living room.

Convenient, amiright?

Let’s be clear, just because this workout is convenient, it does not mean that it is easy. No sir, it is intense. Push yourself, get your heart pumping, and work to earn that sweet potato casserole and pumpkin pie!

Now let’s talk about what a superset Tabata actually is.

  1. SUPERSET. A superset is when exercises are performed back-to-back with little to no rest in between, rather than performing all the reps and sets of a single exercise before moving to the next.
  2. TABATA. Tabata is a type of high intensity interval training (HIIT) where an exercise is performed at high intensity for 20 seconds and followed by 10 seconds of rest. This pattern is completed for 8 rounds, a total of 4 minutes.
  3. SUPERSET TABATA. A superset Tabata is when two exercises are performed within one Tabata in an alternating fashion. Each exercise is performed 4 times within the 8 rounds.

Here is the superset Tabata I have for you today. Superset Tabata

Within each Tabata there is a mix of strength and cardio. During these exercises I want you to work. Get your knees high, squat low, hold in your core, kick your butt. You’ll get an intense full-body workout in a quick 20 minutes, but please don’t forget to give yourself a couple of extra minutes to warm up and cool down too.

There you have it. Add this to your collection of quick and convenient workouts. Don’t have one yet? Go ahead and start one! Remember, you will never regret a workout (especially during the calorific holiday season). Even though it is quick, it is still totally worth it.

Fun fact: Tabata is named after Izumi Tabata, which is why it is always capitalized. If you like Tabatas check out this 4th of July one too!

Leave a comment if you have any questions!

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4th of July Tabata Workout

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I don’t know about you, but I had an awesome weekend. It just really felt like summer. I needed one of those. It reminded me how great it is to be alive and young. So much fun.

And this coming weekend: 4th of July! Who is excited?! A short workweek followed by a long weekend. What’s not to love? I hope you are all planning on lots of sunshine and lake time and BBQs and watermelon. I am. That is fo sho.

Inspired by the 4th of July, I put together a little tabata workout. 4th of July Tabata Workout

July 4 = 7/4 = 7 rounds of 4 exercises. Get it?

The awesome thing about tabata is that it is super quick and extremely effective. Remember this HIIT workout when I explained the benefits of this type of training? The science around tabata is the same.

This workout will take you less than 20 minutes. It is quick, but it is not easy! It actually is harddddd. In order to make it worth your time, you have to push it – really make yourself work. You should be huffin’ and puffin’ and sweatin’. Then afterwards you will feel amazing. Your metabolism will be all revved up and you won’t feel as bad about indulging in hot dogs, s’mores, and flag cake.

Do it a once or twice this week to prep for all the lake/pool time, delicious food, and cold beverages.

Maybe you are going out of town and won’t have access to a gym. That is no problem! You can basically do this workout anywhere. The only thing you need is a timer, because if you can easily and evenly count to 20 seconds through all these exercise it means you are not working hard enough. Luckily for us, there is a plethora of timer and stopwatch apps.

I will be doing this workout outside of my cabin on Friday morning before throwing on my swimsuit and chilling by the lake. Maybe I will get the rest of my family to join in. The sound of loons will be our background music.

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