10-Minute Tabata HIIT It Hard Workout

Hi, I'm Chris Freytag and this is your 10 minute hit it hard workout. It's a high intensity interval training workout. And in 10 minutes you are going to sweat and feel it. Now we're going to do two Tabata intervals. Tabata intervals are 20 seconds hard followed by 10 seconds rest eight cycles in a row I'm going to help you out. We're only going to be doing four exercises so it's not complicated. You'll have lots of time to master it but we'll start with a warmup. Like I always like to do so take your feet right. Take a nice big deep breath. Exhale it out. Do it again. Big deep breath. Get the oxygen flowing, exhale it out right here. And then flatten your back. So come all the way down and then round it out. You're adding a little squat in here. Do that two more times. Really exaggerate round your back and we'll do it one more time. All the way down all the way up. Good, let's peddle our arms backwards. Backstroke right here. You want to wake up your shoulders and your hips ball and socket joints really important even for a 10 minute workout it matters. Now go the other direction. This way scoop, keep abdominals nice and tight and pedal those arms and then just release that upper body. Beautiful, good. And let's go ahead and just squat it back right here. Just squat down and up. So come down as low as you comfortably can. We're waking up our glutes. We're waking up our knees, hamstrings quads, eyes up, chest up super important in a squat. Never dump your head down but keep that head up. Give me two more squats down enough just warming up and good. Let's go for some lunges for our warmup. So you're just going to step forward into forward lunges and then the other leg. Lunges require a little more balanced you're on that back toe abs nice and tight. So just pay attention to what you're doing knee tracks over the shoe. Good, and let's do some knee lifts. Bring your feet up your knees up forward. So you're really stretching through your glutes. Just feel that keep your abs nice and tight and then we'll do some hamstring curls. Push it back, lengthening through the quad. Pull your arms. Good, okay, so we're going to begin those Tabata intervals. Grab a set of weights. 20 seconds hard, 10 seconds rest eight cycles in a row. I'll help you with each exercise. Work hard for 20 seconds. 10 seconds is just enough time to breathe in between. Here we go. Squat Curl Press three, two, one. So you have plenty of time to perfect these moves. So follow me. Maybe watch that first one and now you're joining in Squat Curl Press. So we're getting our glutes and lower body biceps shoulders. Pick up your pace If you're feeling good. Now I challenge you to go heavy with your weights but pace will help to get that heart rate up and done. You have 10 seconds rest. Coming down two push-ups with Renegade Rows, these work. This is a multi muscle group exercise getting position. Here we go. So it's a push-up. And then you roll with each arm, right and left or left right it doesn't matter. Full push-up all the way down. You want to get your chest all the way down to that mat all the way down, push-up. Yes you can. And remember your modification for push-ups is always done on the knees, no problem with full range of motion all right, 10 seconds break. Breathe, just enough time to stand up. Cross Behind Lunges. Here we go. Cross behind three, two, one, cross all the way down. Let raise in between. Now you're going to be repeating these exercises. So you have time to perfect them all the way down. I want to see that back knee bend all the way down. Good, work in those shoulders right in the center here. If you feel on your knees, you can go for a reverse lunge straight behind instead of cross and dance. Wheel jumps is the last exercise of the four, Ooh. Here we go, plyometric. Get in position. Ready? Go. Both feet leave the ground at the same time. Bend your back knee. This is a split jump. Pick up the pace and you will get that heart rate up. Now, your modification right here. Alternating lunges without the jump which still work. Keep your pace up and make sure you're bending that back leg. Come on five, four, three, two, halfway through our first Tabata, good job. Woo hurry, going back to our Squat Curl Press. Pick up the weights. You have a few seconds to breathe. You can drink water if you want, ready? Begin, squat curl, press, good. Yeah, when you got 20 pounds you're pushing up here, you feel it right? Go heavy with those weights If you can. I want you to challenge yourself to change yourself right there. Squat down, beautiful, and done pushup row. Come on down. I'm breathing heavy because this is work. It's only 10 minutes, but it's work, it's awesome. Here we go up, pushup go Renegade Row, pull right into your back. Squeeze your shoulder blades, push up, which is chest shoulders and arms back multiple muscle group. One of my favorite exercises. All the way down you can do it. Remember your modification on your knees if you'd like but full range of motion is key. Awesome, done. Cross Behind Lunges. Stand it up. Here we go. Make sure you got enough space around you for these cross behind and go. Or you can call them cult lunge, whatever you prefer. Notice my back knee is really bending all the way down with those weights up ,great job. Whoa, yes you can, keep going. You got it. Just a couple more seconds and done. All right now, split jumps. Last exercise in this first Tabata. Get in position. Ready and go. All right, bend those knees, key is full range of motion in the lunge. Don't do this. That's not split jumps. This is, all the way down all the way down. Breathe, come on, push yourself. Yes you can. Five, four, three, two, one, done. All right, that was one Tabata. We got one more to go. Four minutes, good job. Take a deep breath. I'm breathing heavy. You can get that heart rate up in a short amount of time. Here we go. Repeating the same exercises. So you have another chance to reflect those moves. Pick up your weights. Are you ready? Three, two, let's go right here. Bring it up, come on. Squat Curl Press. Yeah, you got it, breathe. Body is warmed up. Heart rate is pumping. You're burning calories. I love it, workouts that involve intervals and circuits because it makes it more fun. Done, okay, push up bro. Come down to the ground. You have 10 seconds to breathe and to get into position on your toes or on your knees. I don't care. Full range of matter motion matters. Go all the way down rope. Pull it past your hips. So you're working those back muscles. Beautiful, come on. You got to believe you can do it. Hard work pays off. You're using your core here too. You really got to keep your abdominals nice and tight. Good, done, stand it up 10 seconds. Cross Behind Lunges flat raises are you ready? Three, two, one, go down. Excellent, now on these lateral raises make sure you are not scrunching your neck. Hey, you want it to be about your shoulders and not your traps. So think about squeezing something underneath your armpit. There you go. Good, you got it. Come on and done. Split jumps second and last set of sweat jumps. These get your heart rate up. Get in position three, two, one, go right here. Come on, bend your back knee. Trust your body. This little bit of jumping builds bone mass, burns calories and really revs up those muscles. Come on four, three, two, one. Okay, just two minutes left. Yes you can, take a deep breath. Squat Curl Press. Here we go. Ready and begin. Go down and up. So it doesn't have to be complicated. You just have to put your mind into the workout where the mind goes, the energy flows. Bring it on right here. Squat, curl, press done. Pushup rows are next. Here we go. Last set of these. Are you going on your toes? Good for you. Put forth your best effort. Ready and go, lower down, bam. Work your back muscles. Work your chest muscles. Come on, keep it coming. You got it. finished strong. Finish up these rows right here and done, okay. Cross Behind Lunges. Pick up those weights that raises ready and begin right here. Make sure your space is clear you don't step on anything. Good, excellent, whoa. I love Tabata workouts. They just keep you thinking, keeping you moving. And before you know it, 10 minutes is over. Here we go. Breathe, done, okay. Big finale right here. Split jumps, last set. Do what you can, challenge yourself to change yourself and go 20 seconds right here. Bend that back knee you're right on your feet. The alternative is just reverse lunges. You don't have to jump. You can keep it low impact. Let's go, push five, four, three, two, one. You did it. How was your 10 minutes? Hit it hard, if you're breathing heavy, congratulations. You put forth good effort. Let's just stretch a little bit here up and over. I can feel my heart pumping, other side. You might want to do some runners lunges, quad stretch. We'll get a quick quad stretch in right here. Opening the hip flexor to free other side and just come into a Sumo Squat like this. Just open up those hips right here. Whoa, if you liked this workout, you're going to love the whole hit series at Get Healthy U TV. Give them a try, roll up. And I hope to work out with you again real soon.