Core Bodyweight Builder and Tabata Burnout Workout: New Year’s Challenge – Day 9

Day 9 of the New Year’s Challenge, coming in hot! Welcome to your first day with a Tabata burnout. If you’re unfamiliar with what a Tabata workout is, you’re in for a treat!

Tabata, and other similar protocols of training, are sometimes called high-intensity interval training (HIIT). Trainers love this type of training because it maximizes time (they’re short!) and they’re effective (you’ll build cardiovascular endurance and get stronger). But there’s a catch: In order for them to work, you really have to push yourself. A Tabata is only four minutes long, but you need to be breathless by the end. When you get to that part of today’s workout, move as quickly and as safely as you can, and remember that it’s only four minutes—you can do this!

Like all of the workouts in this challenge, today’s was created just for SELF by top trainer, Alyssa Exposito. Don’t forget to do a warm-up and drink some water before you get started!

Katie Thompson/Morgan Johnson

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds.
Beginners: Do 2-3 rounds
Advanced: Do 3-5 rounds

You’ll need:

2 dumbbells


Walk-Out to Shoulder Tap

x 45 seconds

Katie Thompson
  • Stand with feet shoulder-width apart and core engaged. Hinge forward at the hip and place both hands on the floor.
  • Keeping core engaged and legs straight, walk hands forward one at a time to come into a high plank position.
  • Lift right hand to tap left shoulder, then left hand to tap right shoulder, while keeping core engaged and hips as stable as possible.
  • Walk hands back to feet, and stand to return to starting position.

Forearm Plank With Knee Tap

x 45 seconds alternating sides

Katie Thompson
  • Start in a forearm plank position, with core engaged and legs extended behind you.
  • With your core tight, gently tap your right knee to the floor.
  • Return to your starting position, then gently tap your left knee to the floor.
  • Continue to alternate, focusing on control over speed.

Body Dip

x 45 seconds

Katie Thompson
  • Grab a bench, box, or sturdy chair for this move. Sit on the edge of the box, and place both hands at your sides, with fingers turned toward your body.
  • Using your arms, lift your hips a few inches off the box and walk your feet a few inches forward.
  • With your core and glutes engaged, bend both elbows until they get to 90 degrees, allowing your hips to lower toward the floor. You can stay flat on your feet, or rest only on your heels. Either way, very little weight should be in your feet.
  • Extend both arms to return to starting position, without allowing yourself to sit on the box. Repeat.

At the end of each circuit rest for 60-90 seconds. Do the entire circuit 2-5 times, then do the Tabata Burnout.

Tabata Burnout

Do each move below for 20 seconds, resting 10 seconds between moves. Do the circuit back-to-back for a total of 4 minutes.


Up-Down Plank

x 20 seconds

Katie Thompson
  • From a high plank position, with core engaged and hips level, slowly lower onto right forearm, being careful to keep hips steady.
  • Lower on to your left forearm, so that you arrive in a forearm plank position.
  • Maintain an engaged core, pressing shoulder blades down your back and keeping a relaxed gaze at fingertips to ensure there’s no tension in your neck.
  • Place right hand on floor directly under your shoulders, then left hand, and push up to return to a high plank position.
  • The next time, start by lowering onto left forearm first. Continue to alternate.

Mini Flutter Kick

x 20 seconds

Katie Thompson
  • Lie faceup, legs extended. Your hands can be interlaced behind your head, or folded under the small of your back to protect your spine.
  • Engage core and lift feet 6 inches off floor. Kick your feet up and down, making quick small movements.
  • Focus on keeping core engaged throughout. If you experience any back pain, stop doing this exercise immediately.

Top image: Photographer: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée at Quadriga. Model Mia Kang is wearing Puma Satin Relaxed Cropped Top, $34, macys.com; Nike Swoosh Wristbands, $7, dickssportinggoods.com.

Workout images and gifs: Photographer: Katie Thompson. Hair: Jerome Cultrera at L’ Atelier. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée at Quadriga. Workout images: Fabletics top, similar styles fabletics.com; Alala Score Seamless Tight, $54, alalastyle.com; Women’s Techloom Pro Grey, $140, athleticpropulsionlabs.com. Gifs: Alala Surf Bra, $85, alalastyle.com; Carbon38 High Waisted Takara Legging, $109, carbon38.com; APL Women’s Techloom Breeze, $200, athleticpropulsionlabs.com.