Sweat-pouring, hard-as-hell, and seeing stars–this is how you’re doing a Tabata workout correctly. But trust us, it’s all worth it. Fact check: A short interval Tabata workout can help you burn more fat than a 60-minute cardio workout. Tabata workout is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. To tell you a little bit about history, 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 to train athletes. Now, this classic style has become a go-to workout for not just athletes but many celebs too.
You can do this workout with or without equipment but there’s one key to it: you have to push yourself, really push yourself, all out. So all you need for today’s workout is your bodyweight. Here’s how we will do it: 20 seconds of work, 10 seconds of rest, and repeat.
Shall we begin, ladies?
A Quick Sweat-Pouring Tabata Workout
Jumping Jacks- 20 seconds
How it’s done: Begin by standing with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position.
Mountain Climbers- 20 seconds
How it’s done: Get into a plank position. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
Repeat four rounds of both exercises. Take 10-second rest in between each round
Spot Sprint-20 seconds
How it’s done: Begin by standing with the feet shoulder-width apart, hands by your side. Engage your core, lift your feet only an inch or two off the ground, hopping from foot to foot. Move your arms as you jog on the spot.
Burpees-20 seconds
Stand with your feet shoulder-width apart. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor in front. Shift your weight onto your hands and jump your feet back to land in a plank position. Now, jump your feet back so that they land just outside of your hands. Come back up and jump up into the air. Land and immediately lower back into a squat for your next rep.
Repeat both workouts for four rounds. Rest 10 seconds in between each round
Side Lunge And Hop-30 seconds
How it’s done: Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side with, keeping the other leg straight, and sit your butt back to sink into the side lunge. Don’t be afraid to slightly lean forward as you hinge at the hips to sink your butt. Keep your back flat as you sit back. Then drive back up off your outside foot to come back to standing. Do not bend the other leg as you push off to come back up to standing. When you come back to standing, hop and take your arms back to balance yourself. And now again step wide and repeat. Complete one side and repeat for the other leg. Repeat two rounds and rest for 10 seconds in between each round.
Featured Image: Shutterstock
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