Hi everyone, I noticed that a lot of people have weight problems, being overweight or even obese, so I thought of offering a helping hand and I designed a quick weight loss program divided into 10 parts, consisting of Tabata workouts.
To better understand what this workout entails, find a small guide for beginners to Tabata training.
I noticed with great bitterness on most social networks, especially on weight loss groups, that a lot of crooks try to sell “magic” weight loss products, which of course “are sliming you overnight”, people who have no idea what the weight loss process entails, and who are careless at the fact that they can do a lot of harm to people who need help to lose weight.
The bigger problem is that most of those who need help from such groups are very, very naive and believe those false ads that deceive them with texts like: “You want to lose so many pounds, without diets, without exercise, pm me,” and I see dozens, hundreds of enthusiastic confirmation comments, without those people being aware of the health risks they are exposing themselves.
Of course, only physical training will not help you lose as much weight as you would like, but, as I said in other articles, you need to learn the basics of healthy eating (75-80% of the weight loss process depends on nutrition). Find info about weight loss and nutrition HERE,HERE,HERE,HERE,HERE, and you’ll find calorie deficit diet meal plans.HERE,HERE,HERE, and HERE
Today, in the first episode of the Tabata training series I’m going to bring you to a 4 minute-routine comprise of 4 exercises repeated twice. Each exercise will be performed for 20 seconds, followed by 10 seconds of rest.
Today’s exercises are:
1) Leg Jump: Side to Side
2) Renegade Plank Row
3) Butt Kick
4) Dumbbell Russian Twists
Let’s get it started
1. Leg Jump: Side to Side
Lateral movements not only improve strength, stability, and coordination, they also help reduce the risk for sports injuries by enhancing balance through the whole body and improving overall hip, knee, and ankle joint stability.
You will want to begin with nothing more than a line on the floor until you are comfortable with side-to-side jumping.
How to do
• Stand with your feet hip-width apart.
• Bend your knees and jump to the side landing with soft knees and on both feet at the same time.
• Alternate sides as quickly as possible while still maintaining good form.
2. Renegade Plank Row
The renegade row (also known as a plank row) is almost a variation of the dumbbell row. It’s designed to target the upper back and, like a plank, designed to target the core.
The beauty of the exercise is that in addition to targeting both groups of muscles that are hit during the plank and the dumbbell row, it also develops anti-rotational core strength, which can help with balance and coordination.
How to do
• Start in a high plank position, holding a set of 10-pound weights in your hands. Your hips should be lifted and your body in one straight line.
• Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.
• Bring your right arm back to the starting position and repeat with your left arm.
• Make sure you don’t rotate your body or shrug your shoulders as you row and do your best to keep your hips stable
3. Butt Kicks
Butt Kicks are a simple cardiovascular exercise that strengthens the hamstrings and stretches the quads. Butt kicks provide a good warm-up to any HIIT routine.
How to do
• Stand up straight with your legs slightly wider than your hips.
• Bring one heel off the floor toward your glutes.
• At the same time, match this movement with the opposite-side hand coming up towards your shoulder like you’re running
• Repeat this movement on the other side, again with the opposite arm coming up towards your shoulder.
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4. Dumbbell Russian Twists
The Russian twists target all the muscles in your core, making it a great abs exercise.
How to do
• Sit on the floor with knees bent in the sit-up position.
• Lean back at a 45-degree angle. Keep your heels in contact with the floor.
• Brace your core and squeeze your glutes.
• Rotate the dumbbell over your body from side to side, keeping it just off the floor.
• Keep your chin tucked in, head moving in line with the shoulders.
• Rotate at the waist and keep your shoulders square and straight.
• Avoid rounding your spine. Keep your chest up and open.
Don’t skip the warm-up, and don’t skip the cool-down, both are important and help you avoid injury and can even help improve your performance.
That was today’s workout, hope you’re feeling great already 🙂
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