The 31 Day Tabata Body Transformation Challenge

Name: The 31 Day Tabata Body Transformation Challenge
Rating: 4.3 (32 reviews)

The Complete 31-Day Tabata Based Bodyweight Training Program With Fat Burning Nutrition Guide & Foods List

Created byAnthony Robinson

Last updated 11/2020

English

What you'll learn

Lose body fat, build lean muscle and transform your body in 31 days
Learn the scienco of body transformation using only bodyweight exercises and resistance bands
The prefect plan to combat that holiday season weight gain!

Course content

3 sections • 39 lectures • 2h 51m total length

Welcome1:00
Join 31 day tabata body transformation challenge as coach Anthony Robbins explains why and science behind success, access a nutrition guide, acceptable foods list, and cookbook for day one.
Why You'll Stay Fat Just Doing "Traditional" Cardio4:53
High intensity interval training beats traditional cardio for fat loss, as short bursts with brief rest raise calories burned during and after workouts via epoch.
The Physiology of Fat Loss2:32
See how fat loss happens as you exhale CO2 through increased respiration, linking this physiology to the 31-day tabata body transformation program.
What is Tabata & Why it's so Effective2:38
Explore Tabata training, a 20 seconds on, 10 seconds off high-intensity protocol, that boosts metabolism and fat loss while improving aerobic and anaerobic fitness.
Meet Your Coach0:46
Learn from Anthony Robinson, a certified personal trainer, health coach, and nutrition coach with Yale, Harvard, and Cleveland Clinic credentials, who has helped clients transform their bodies and lives.

Daily Workout Overview1:34
Begin a daily four-minute workout with 20 seconds of hard work, 10 seconds of rest, repeated eight times. Prepare water, a towel, resistance bands, and a yoga mat.
The Warm Up5:57
Begin your 31 day tabata journey with a dynamic warm up that primes the body for daily workouts, including jogging in place, jumping jacks, mobility moves, and stretches.
Day 14:50
Begin day 1 with a full-body tabata sequence, mountain climbers, kickers, push-ups, and squats, using knee modifications as needed to build strength.
Day 24:35
Day 2 of the 31 day tabata challenge guides you through four rounds of a full-body circuit with squats, resistance bands, jabs, and high planks, including recovery and posture cues.
Day 34:53
Day 3 of the 31-day tabata body transformation challenge delivers a high-energy resistance bands workout, switching knee power moves and stances with basketball-style jump shots.
Day 44:45
Perform day 4 of the tabata body transformation with power jacks, planks, squat-based jumping jacks, lunges, plank jumps, and alternating knee moves.
Day 54:42
Join day 5 of the 31 day tabata body transformation challenge as you perform squats, pushups, tricep dips, and wall sits with modifications and rests to boost strength.
Day 64:57
Day 6 of the 31 day tabata body transformation challenge guides you through a tough four-round fighting barbie drill, with jab, uppercut, knee, kick, and push-ups, plus recovery.
Day 74:41
Perform a four-move core-centric circuit including jackknife, Russian twist, high-low plank, and walkout push-ups, with knee and heel-down modifications and repeat the sequence for a full day’s workout.
Day 84:51
Day 8 of the 31 day tabata body transformation challenge guides a dynamic lower-body workout with jumps, resistance band curls, straight-arm sit-ups, and frog jumps, with modifications and recovery cues.
Day 94:50
Perform a high-energy day 9 workout combining mountain climbers, kickers, push-ups, and squats to build strength, endurance, and full-body conditioning, with modified options and motivational coaching.
Day 104:49
Day 10 guides you through rotational chops, choppers, resistance band bicep curls, and triceps work, with a staggered stance and knee-modified push ups to finish stronger every day.
Day 114:35
Day 11 guides you through four rounds of squats, resistance bands, and jabs, with high plank and recovery, emphasizing upright posture and steady effort.
Day 124:42
Day 12 offers a full bodyweight workout with squats, push-ups, tricep dips, and a wall sit, including isometric holds and knee-friendly modifications. Rest when needed and push through four rounds.
Day 134:45
Day 13 of the 31 day tabata body transformation challenge guides you through power jacks, squat jumps, lunges, planks, and knee-tuck moves in timed sets with rest intervals.
Day 144:57
Day 14 of the 31 day tabata body transformation challenge coaches you through a four-round fighting barbie sequence of jab, uppercut, knee, kick, and push-ups.
Day 154:41
Day 15 breaks from high-impact work, focusing on core with four moves: jackknife, Russian twist, high-low plank, and walkout to push-up, featuring knee or heel-down mods and repeated rounds.
Day 164:53
Engage in day 16 of the 31 day tabata body transformation challenge with resistance bands and power knee drills, alternating stances, maintaining posture, and finishing with basketball-style jump shot motions.
Day 174:50
Day 17 of the 31 day tabata challenge powers through mountain climbers, kickers, push-ups, squats, and back extensions, with knee-modified options and motivational coaching to push through.
Day 184:51
Push through day 18 of the bottom body transformation program with dynamic movements, jumps, and resistance-band curls. Build strength, endurance, and form through sit-ups, frog jumps, and quick intervals.
Day 194:49
Join day 19 of the 31 day tabata body transformation challenge, alternating rotational chops, resistance band bicep curls, push-ups with knee modifiers, and hip flexor work for a full-body session.
Day 204:41
Day 20 of the 31 day tabata challenge guides you through four core movements: jackknife, Russian twist, high-low plank, and a walkout with push-ups, emphasizing control and repeating circuit.
Day 214:57
Day 21 of the 31 day tabata body transformation challenge guides you through a four-round fighting Barbie sequence of jab, uppercut, knee, kick, and push-ups.
Day 224:42
Day 22 guides you through a full body-weight circuit including reach across the body with squats, push-ups, tricep dips, and wall sits, emphasizing controlled form, effort, and consistency.
Day 234:42
Day 23 of the 31 day tabata body transformation challenge tightens your full-body routine with squats, pushups, triceps dips, and wall sits, offering knee modifications and steady pacing.
Day 244:45
On day 24 of the 31 day tabata body transformation challenge, this workout guides you through power jacks, squat jumps, planks, and alternating knee drives in a fast-paced circuit.
Day 254:50
Lead a high-energy tabata workout featuring mountain climbers, kickers, push-ups, and squats, while emphasizing proper form, knee-modified options, and motivational coaching to push through the set.
Day 264:51
Day 26 of the 31 day tabata body transformation challenge guides you through dynamic ballistic movements, resistance bands, curls, straight-arm situps, and frog jumps for steady progress.
Day 274:41
Complete day 27 of the 31 day tabata body transformation challenge with core moves—jackknife, Russian twist, high-low plank, and walkout with push-up—modifying with heels or knees and repeating four rounds.
Day 284:57
Tackle day 28 of the 31 day tabata body transformation challenge with a four-round fighting Barbie sequence of jab, uppercut, knee, kick, and push-ups, plus recovery tips and motivational cues.
Day 294:53
Day 29 of the 31-day tabata body transformation challenge guides you through resistance bands, power knee movements, and basketball drills to build lean muscle, improve posture, and endurance.
Day 304:35
Push through day 30 with two rounds of squats, resistance bands and jabs, moving from high plank to recovery while maintaining posture, breathing, and steady progress toward stronger you.
Day 314:57
On day 31, perform the fighting Barbie sequence—jab, uppercut, knee, kick, down, push up—across four rounds, with recovery as needed and encouragement to finish strong.

Requirements

Have the ability to perform high intensity interval training
A set of resistance bands
Yoga/exercise mat (optional)

Description

The perfect plan to combat that holiday weight gain!

Are you sick of being out of shape and overweight?

Are you ready to transform your body & life?

Are you ready to step up and take the 31-Day Tabata body transformation challenge?

If you said yes, I want to welcome you to the revolutionary science-based Tabata Body Transformation Challenge.

This program is structured to jump-start your body's fat loss and lean muscle building physiology in only 31 days and 20 minutes a day by following the science-based and clinically proven principles of the Tabata training protocol.

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. They conducted a study using an interval-based training model.

Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week.The other group did the high-intensity Tabata-style training, which equates to 20/10 session repeated eight times. 20/10 simply means 20 seconds of all-out exercise followed by 10 seconds of rest repeated 8 times. This adds up to four minutes total. That equates to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period.

The Tabata group improved both its aerobic and anaerobic fitness levels. In addition to increased fat loss through respiration the Tabata group also increased their anaerobic fitness level by 28% which stimulated additional fat loss through the lactic acid pathway

This Tabata methodology of training has been shown in numerous controlled studies to burn up to 9 TIMES as much body fat as traditional steady-state cardio while also stimulating the development of lean muscle mass.

It doesn't matter if you're just getting started with a fitness program or if you have years of training experience under your belt this program can serve as both a starting point and also help you blast through plateaus in your current training and accelerate your fat loss.

I'm so excited that you've decided to join me and will be training with me for the next 31 days. It's true 31 days, one month isn't an excessively long period of time, however, this science-based program is designed to produce big results in a short time.

If you truly commit yourself and follow this program as it is designed you will get results...PERIOD!

It really is that simple……... I SAID IT IS SIMPLE, I DID NOT SAY IT IS EASY, YOU WILL BE REQUIRED TO WORK HARD, BUST YOUR ASS AND PUSH YOURSELF OVER THE NEXT MONTH IF YOU'RE GOING TO MAKE IT HAPPEN!

But everything you need to succeed is laid out here for you. I've created unique, custom workouts designed to give you that lean hard body you've always wanted!

Throughout this entire program, you'll never be alone. What I mean is that unlike most other programs that give you a list of exercises to do on your own, here you just press play and follow along with me.

I'm there with you sweating, working hard, through every exercise and every repetition. I'll be right there working out with you, coaching, guiding, encouraging and pushing you to become the very best you can be. This is a truly interactive program, we're in this together!

Even better you don’t a gym or any fancy equipment. We only use bodyweight exercise and resistance bands for everything we do, so you can do these workouts anywhere anytime!

Not only does this program take out all the guesswork out your training I also provide you with a complete food and nutrition guide that is clinically and scientifically proven to enable you to burn body fat, build lean muscle and transform your body!

If you’re truly serious about getting that lean, hard body you’ve always wanted you’ve come to the right place. Go ahead, enroll now and let’s get busy transforming your body and your life!

I’ll see you inside the course and I can not wait to see your transformation over the next 31-days!

Who this course is for:

Beginners, novices and experienced exercisers who want to lose fat, build lean muscle and transform their body
Anyone who wants to lose body fat and build lean muscle

The 31 Day Tabata Body Transformation Challenge

What you'll learn

Explore related topics

Course content

Introduction5 lectures • 12min

Transformation Nutrition1 lecture • 3min

The Complete 31-Day Tabata Training Program33 lectures • 2hr 36min

Requirements

Description

Who this course is for: