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Workout I Did: Low-Impact Tabata in the Backyard

I love my gym. But sometimes, you get busy, can’t make the WOD and have to get creative. Which is exactly what Ryan and I did on a random Saturday afternoon. I was still nursing the stress fracture in my foot at the time (update: I can now run a mile without pain or swelling — hooray!), so we put together our own little low-impact Tabata workout to do in the backyard. (Told ya I’d share it!) We threw a few mats down (remember these?) on the concrete, sprayed ourselves with sunscreen and got to sweating! And, remember, “low-impact” doesn’t always mean “easy.” As I’ve said before, there is no shame in modifying a workout — and many times you may just find that you get an ever better workout when you do things a little differently. This one is not for the faint of heart! Feel the burn!

Low-Impact Tabata Workout

Follow the Tabata Protocol, and do each move 20 seconds on, 10 seconds off, eight times for a total of four minutes per move. Try to keep your reps the same throughout the four minutes as best as you can. Recover for a couple minutes before moving to the next exercise. Doing eight moves, plus rest time, gives you a total workout time of about 40 minutes. Woot!

  1. Air squats
  2. Shoulder presses (I did these with 15-pound dumbbells, but do a weight that’s heavy, but not impossible.)
  3. Push-ups
  4. V-ups
  5. Plank rows (I did this with 8-pound dumbells.)
  6. Tricep dips
  7. Pfeiffer Scissors
  8. Alternating snatches (Same weight as your shoulder presses.)

And a few photos from our workout…First, I love the Tabata Free app. It has a pre-set timer that beeps so that your Tabata workout is about you actually working out, not checking your watch.

tabata-app

Me, counting my reps during squats. Yes, I have to use my hands.

outdoor-tabata-jenn-counting

The view from my V-ups. Not too shabby — part of the reason why I love working out outdoors.

outdoor-tabata

I swear; 20 seconds has never felt like it lasted so long — and 10 seconds has never felt so quick. Who feels me on that?! Apparently Ryan. ‘Cause this kind of says it all.

ryan-tired

Heck, even the dog looks pooped. (Note, Ryan still laying there post-workout.)

tired-siena

Okay, who else loves (0r loves to hate) Tabata workouts? What are a few of your favorite low-impact moves to do? Also, unrelated plug: I’ll be speaking at HealthMinder Day at BlogHer ’13 about health vs. weight! Come see me and get a 20 percent discount off the price of registration. Click here and use promo code HMD13 to save. See ya’ll there!—Jenn

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4 Comments
  1. Sounds like a great workout for anybody! p.s. very cute dog 🙂

  2. Cady says:

    I did a Tabata format class at the gym this morning…it was crazy hard but a great workout!

  3. Katherine says:

    Could you explain to me the scissor exercise and snatches? Looks like a great workout

    1. Jenn says:

      You bet, Katherine!

      Here are the scissors: http://www.youtube.com/watch?v=mTrVciAphOA, and the snatches: http://www.youtube.com/watch?v=dDRiPLPzUVg.

      Have fun. 😉

      —FBG Jenn