Lose weight and stay fit with a five-exercise Tabata workout that only takes 20 minutes.
Staying fit and being in the best shape of your life doesn’t mean you have to run for miles every morning or strength train for hours at the gym. No matter how long you stay at the office or how demanding motherhood is of your energy, time is no longer an excuse. Tabata interval training lasts for 20 minutes and can burn the same amount of calories as a 60-minute walk.
Womensforum.com lifestyle expert Andrea Mecalf shares her top five favorite Tabata exercises that boost the metabolism and jumpstart heart rate in seconds. As opposed to moderate intensity training, such as jogging, high-intensity interval training not only improves your cardio, but builds lean muscle mass and increases both the anaerobic and aerobic systems.
Engage in 20 seconds of hard work for each exercise eight times and rest for 10 seconds in between. By doing a Tabata training workout, you’ll build mental strength and gain more, better results in less time. Also, to avoid injury, make sure to warm up, stretch and cool down before and after your workout.
5 Tabata Training Exercises
1. Jumping Jacks
Start your circuit training workout with 20 seconds of old-fashioned jumping jacks. Bend the knees and in the words of Metcalf, “Take plyometric training to its next level.” Following the Tabata method, do jumping jacks for 20 seconds and rest for 10. Take a deep breath and a sip of water and do it seven more times.
2. Front & Back Lunges
Using your arms for momentum and balance, lunge forward and backward on the same leg — then switch. Keep proper form with the knee behind the toe and good posture with a tall stance. Power blast through lunges for 20 seconds and then enjoy the 10 second rest before starting the next round.
3. Side Power Skaters
Get in your cardio and work the upper thighs by stepping to the side, leading with the outer leg and hopping back. For full body movements, use the arms to increase the intensity as you transfer the weight from side to side.
4. Burpees or Squat Thrusts
To start a burpee, stand tall and then squat down as the hands hit the ground and your body moves into plank. Jump back out of the plank and stand back up with a hop. Within 20 seconds, your heart rate will jump, you’ll burn fat and build strength.
5. Bicycle Crunches
Drop to the ground to work the core with bicycle crunches. Hug both knees and then extend one leg out and rotate from side to side. The right elbow will touch the left knee as the right leg stretches outward and then vice versa. By isolating the upper and lower abs and side obliques, bicycle crunches will tone and sculpt the mid-section.
The best part about this Tabata training routine is that you don't need equipment or a lot of space. And, you can no longer use time as an excuse not to workout because this only takes you 20 minutes to complete. Have a great workout!