The 4-Minute Tabata Workout That Burns Calories and Builds Strength

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If you are running out of time, which is the only reason to skip your exercises, we have a solution for you. Here is a Tabata workout created by the trainer KaisaKeranen that takes only four minutes and doesn’t require any equipment.

This workout challenges you to go harder for a short period. It contains cardio/strength moves that engage your overall body, which is a perfect formula for a fast-and-furious workout.

How to do:

–           Perform as many reps as possible for 20 seconds,

–           Rest for 10 seconds.

–           Then repeat the circuit 2 to 4 times

Equipment needed: A mat if you’re on a hard surface.

  1. Two to one Lateral Jumps

Instructions:

–           Starting position – Standing on the mat, feet hip-width apart

–           Swinging arms, hop sideways onto the mat and land on the front foot only, then hopping in the same direction land on both feet.

–           Switching direction, hop from two feet to the front foot to two feet.

–           Continue hopping back and forth.

Perform as many reps as possible or 20 seconds

  1. Single-Leg Dive Bomber

Instructions:

–           Starting position – A downward facing dog, floating right leg up into a three-legged dog, keeping a straight line from toe to head.

–           Bending elbows to scoop body down and forward, skim face and chest, then belly button over the floor.

–           Pressing up to upward facing dog, hold the right leg off the floor.

–           Shift back to downward facing dog with the right leg lifted.

Perform as many reps as possible or 20 seconds. Switch sides each round.

  1. Lunge Switch to Hurdle Kick

Instructions:

–           Starting position – a lunge with the left leg forward.

–           Circling right leg forward and around, lowering back into left lunge jump and switch to the right lung,

–           Jump and switch back to left lunge.

Perform as many reps as possible or 20 seconds. Switch sides each round.

  1. Hamstring Stretch Plyo Push-Up

Instructions:

–           Starting position – standing with feet hip-width apart, hinge at the hips, placing palms on the ground in front of feet.

–           Falling forward, land softly in the bottom of a push-up position.

–           Pushing off hands, lift hips to hop hands backwards, halfway to feet.

–           Push off hands and return to starting position.

Perform as many reps as possible or 20 seconds.

Video:

Sources: www.shape.com

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