Prepare to burn serious cals.
What if I told you a 20-minute workout could give you better results than 60 minutes on the treadmill? Welcome to Tabata training! By now, you’ve probably heard the word “Tabata,” but you might not really know what that means. Tabata is a form of high-intensity interval training (HIIT) that’s been proven to torch serious calories. Each round lasts four minutes and requires 20 seconds of all-out intensity, followed by 10 seconds of rest, repeated eight times. And when I say “all out,” I mean ALL OUT. We’re talking about 100 percent max intensity for every burpee, tuck jump, and mountain climber. These Tabata-inspired intervals will boost your metabolism and get you fitter faster. Ready to sweat?
The workout: Do each move for 20 seconds at maximum effort, resting for 10 seconds in between. Rest for one minute. Repeat for a total of four rounds.
Start standing (A). Run in place, driving your knees towards your chest. Use your arms and try and go as fast as you can (B).
EXERCISE 2: FROGGERS
Start in a plank position, then jump your feet towards your hands, keeping your butt below your knees and your chest up (A). Explode back to plank position (B). Repeat.
EXERCISE 3: SPEED SKATERS
Start standing, feet hips-distance apart. Jump to the right, bringing your left leg behind your body (A). Jump to the left, bringing your right foot behind your body (B). Repeat.
EXERCISE 4: PLANK JACK + KNEE TUCK
Start in a plank position with shoulders, elbows, and wrists all in line (A). Jump both feet out at the same time, like a jumping jack, then bring them back together (B). Jump your knees between your hands, then back to plank. Repeat.
EXERCISE 5: TUCK JUMPS
Start standing (A). Jump straight up, tucking your knees to your chest (B). Land softly, and immediately repeat that move.
EXERCISE 6: MOUNTAIN CLIMBERS
Start in a plank position with shoulders, elbows, wrists all in line (A). Drive your knees towards your chest, one at a time, as quick as you can (B).
EXERCISE 7: SQUAT JUMP TURNS
Start in a squat position, feet shoulder width apart, toes pointed forward and weight in your heels (A). Jump as high as you can, while turning 90 degrees, and land softly back into the squat position (B). Repeat.
EXERCISE 8: BURPEES
Starting in a standing position, squat down and jump your feet back to the plank position (A). Perform a push-up, then jump your feet towards your hands (B). Jump in the air, bringing hands over head (C). Land softly and repeat.