Burn Fat Fast: 4-Minute Tabata Workout for Strength & Balance – Part 2

Tabata training can be considered the ideal sports plan for busy people or those who want maximum results in minimum time. We are working on a mind and body connection here to get coordinated. It strengthens the mind as it strengthens the body.

Tabata training can be considered the ideal sports plan for busy people or those who want maximum results in minimum time. Also, the movements of this program are flexible, can be chosen by us, depending on your preferences and can be performed both in the morning and in the evening, at home, when we no longer have time to go to the gym.

We are working on a mind and body connection here to get coordinated. It strengthens the mind as it strengthens the body.

Today, in episode 2 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.    Seal Jacks 

2.    The Front & Back Lunges

3.    Side Lunge Sweep

4.    Boat Pose Knee Extensions

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1.  Seal Jacks

The Seal Jack is a great Jumping Jack Variation to work your arms differently as you perform the basic Jack movement.

How to do

•      Start standing with your feet together and your arms together out in front of you at shoulder height. Place your palms together.

•      Then jump your feet out wide and open your arms out to the side at shoulder height. Feel your back working to pull your arms open.

•      Quickly jump your feet back in and bring your palms back together. Keep your arms at about shoulder height

•      Repeat, jumping your feet back out as you open your arms out to the side. Move as quickly as possible.

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2.  The Front & Back Lunges

The front & the back lunge is a very effective lower body exercise that helps to sculpt and tone your glutes and thighs. This move also improves the flexibility of the hips and increases your balance and stability.

How to do

•      Stand with your feet hip-width apart, take a step forward and then slowly bend knees until your back knee is just above the floor

•      Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor.

•      Repeat this back and forth movement for the entire duration of the set, and then switch legs.

3.  Side Lunge Sweep

The side lunge sweep is a dynamic, multi-joint, lower body exercise that strengthens the glutes, hamstrings, and quads. The exercise also improves the balance and stability of the legs by engaging one leg at a time.

How to do

•      Stand tall with your hands on your hips. 

•      Exhale and take a large step to the side, pushing your hips back and bending the knee of the step-out leg.

•      Keep your trailing leg as straight as possible.

•      Push through the heel of your step-out leg to stand back up. Instead of returning to the start position, bend your lifted knee and swing your leg across your body.

•      Without touching the floor, return to the lifted leg to the side lunge position.

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4.  Boat Pose Knee Extensions

This is an isometric ab exercise that includes a dynamic component for the muscles of the lower abdominal muscles. 

How to do

•      Start seated with your legs straight out in front of you. Draw your knees towards your chest slightly so that they are bent with your heels resting lightly on the floor.

•      Sit tall with your core engaged and your shoulders back and down. Maintain a straight spine and look straight ahead the entire time. When you’re ready, lean your torso back slightly so that your heels raise off the ground until your thighs form about a 45- to 50-degree angle with the floor.

•      Gently lower the tips of your feet to the ground by flexing your knees. 

•      Tap the ground very lightly and then immediately extend your knees to return to the starting position. 

If you want to ramp up this routine repeat it one more time and then you will be set up for the entire day.

Don’t skip the warm-up, and don’t skip the cooldown, 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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