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Looking to take your fitness routine up a notch? Look no further than this 16-minute CrossFit Tabata workout, led by the expert trainer Ash Crawford. In this high-intensity interval training (HIIT) workout, you’ll push your limits and test your endurance with exercises designed to boost your heart rate and give you a full-body workout. Ready to get started? Keep reading to learn more about this challenging and rewarding workout.

Introduction

Are you in search of a time-efficient workout that can boost your metabolism and enhance overall fitness? If yes, then a CrossFit Tabata workout might be the answer you are looking for! In this article, we will introduce you to a 16-minute CrossFit Tabata workout with Ash Crawford. This powerful workout consists of eight exercises and is sure to challenge you both mentally and physically. Filmed and edited by Daniel Hales, this workout took place at CrossFit 110, Chelmsford, MA. So get ready to sweat and discover the ins and outs of this quick and intense workout!

16-minute CrossFit Tabata workout with Ash Crawford

The 16-minute CrossFit Tabata workout is composed of eight exercises that focus on improving both cardiovascular and muscular endurance. The workout is done back to back for eight rounds, with each exercise lasting for 20 seconds and followed by a 10-second rest, and then, move onto the next exercise.

Exercises

Here’s a breakdown of the exercises in this Tabata workout.

1. Dumbbell Snatch

This exercise involves lifting the dumbbell from the ground towards the overhead position in one swift motion to engage all major muscle groups simultaneously, including shoulders, glutes, and core.

2. Pull-ups

Pull-ups are a classic body-weight exercise that targets upper back muscles efficiently. This exercise is done by pulling your chin above the bar and lowering it back down with controlled movements.

3. Lunges

Lunges are a lower body workout that focuses on your glutes and hamstrings. The workout begins by keeping the bar on your back and stepping forward with one leg and then bending your knee, keeping the other leg planted on the ground.

4. Kettlebell Swings

Kettlebell swings engage several muscles in your body, including quads, glutes, and core. The movements include thrusting the kettlebell from between your legs towards the chest level.

5. Knee Raises

Knee raises are an abdominal exercise that strengthens your core muscles. The movements include hanging from a pull-up bar and lifting both knees towards the chest.

6. Double-Unders

Double-unders target your legs and core muscles, and they are great for cardiovascular health. The exercise involves jumping with the skipping rope while making two swing rotations per jump.

7. Power Cleans

Power Cleans are full-body exercise that works major muscle groups such as quads, hamstrings, shoulders, and forearms. The workout involves lifting a barbell bar from the ground towards the catch position above your shoulder.

8. Box Jumps

Box Jumps are a high-intensity exercise that engages your leg muscles, glutes, and core. The workout involves jumping over a box shaped equipment similar to a bench press.

Equipment used

The equipment used in this 16-minute CrossFit Tabata workout includes dumbbells, kettlebells, barbells, and box jumps. All equipment is conveniently available in the gym and can be scaled to any fitness level to enhance the effectiveness of the workout.

Tabata Songs creates music for 4-minute Tabata protocol

The workout follows a 4-minute Tabata protocol, which consists of 20 seconds of high-intensity workouts followed by 10 seconds of rest. Tabata Songs created an intense soundtrack for this workout, synchronized with 20-second high-intensity workouts and 10-second rest intervals.

Filmed and Edited by Daniel Hales

This intense workout was filmed and edited by Daniel Hales, who captured every move from different angles. His expert videography skills helped showcase the intensity of the workout, making it easy for viewers to follow the movements.

Conclusion

The 16-minute CrossFit Tabata workout with Ash Crawford is a perfect workout for people who seek an intense yet time-efficient workout to boost their metabolism and improve fitness levels. The workout’s effectiveness can be attributed to the intensity, variation, and number of exercises performed within a short duration. Make sure to have the proper equipment and follow our instructions to achieve the best results.

FAQs

1. Can beginners do this 16-minute Tabata workout?
   Yes, but it’s recommended to start with fewer rounds and lighter weights to avoid any injuries.

2. Can I incorporate this workout into my daily routine?
   Yes, you can, once every other day, keeping at least a day off for recovery.

3. What are the benefits of Tabata workouts?
   Tabata workouts can improve cardiovascular and muscular endurance, increase metabolism, and promote fat loss.

4. Can I substitute any exercise with this workout?
   Yes, depending on your fitness level, you can substitute any exercise with a similar variation suitable for you.

5. What are the additional benefits of using Tabata songs?
   Tabata songs create an intense workout mindset, synchronize with your workout, and provide music to motivate and keep you moving throughout the workout.