Welcome to our 4 minute Tabata training guide. If you want to be in shape, lose weight, burn fat, or increase your torso strength, you have plenty of options. But if you want to get involved in something intense and that will give you results, not only fast but also impressive, Tabata training is exactly what you are looking for.
Today, in episode 5 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) Plank with Dumbbell Row
3) Butt Kicks
4) Dumbbell Russian Twists
Let’s begin our workout folks!
1. Leg Jump: Side to Side
The side to side leg jump increases aerobic fitness, strengthens the heart, and boosts your weight loss. This exercise improves your agility and speed.
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 it
• 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 Kick
A Butt Kick is a cardiovascular move often used as a warm-up since it slowly increases your heart rate. This cardio move strengthens the hamstrings, which is what helps increase acceleration and speed. Not only does it work the hamstrings, but it’s also a great way to work the glutes and stretch your quads to prepare for movement.
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.
• Continue the exercise at your desired speed — move slowly to strengthen or quickly to boost cardio
4. Dumbbell Russian Twists
This rotational move works your obliques and entire core to give you a strong foundation for all sports.
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 cooldown, both are important and help you avoid injury and can even help improve your performance.
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