Burn Fat Fast: 9-Minute Fat-Blasting Routine Tabata Workout – Part 9

Today, in episode 9 of the Tabata training series, I’m going to bring you to a new 9-minute fat-blasting routine that’s going to get your heart racing and get you pumped for your day.

Lack of time is a real problem nowadays. If you want to give up a sedentary lifestyle and become active, you will surely be interested in these short but intense Tabata exercises.

Today, in episode 9 of the Tabata training series, I’m going to bring you to a new 9-minute fat-blasting routine that’s going to get your heart racing and get you pumped for your day. We are going to repeat 8 exercises, 2 times. Each exercise will be performed for 20 seconds, followed by 10 seconds of rest.

Take 1-minute rest between series.

Today’s exercises are:

1)    Jump Rope

2)    Jump Lunges

3)    Mountain Climbers 

4)    Squats & High Side Kicks

5)    Jump Rope

6)    Bosu Ball Squat Thrusts

7)    Bosu Ball Squat Jumps

8)    Bosu Ball Mountain Climbers

1.  Jump Rope

You should put aside the association between the jumping rope and the physical education school hour, and think of it as a powerful training tool that can greatly help you in cardio, balance, agility, and endurance exercises

How to do

•      Get in the proper positioning so make sure your feet are together, slight knee bend

•      Rotate the rope in small, fast circles from the wrist

•      Jump only a few centimeters, and be careful not to keep your knees rigid when landing

•      Maintain the rhythm of small jumps, not very far from the ground, but enough so that you do not get stuck in the rope

•      Always land on the front of the foot

•      Keep your spine in a neutral position and look forward

2.  Jump Lunges

Picture source: Openfit

Lunges strengthen all the major muscles in your lower body – quads, hamstrings, glutes, and calves, that’s the reason for which a jumping version of this move is going to do wonders for the explosive power of your legs. 

Jump lunges also add a cardiovascular element to the exercise that makes them a fine addition to H.I.I.T workouts.

How to do

•      Starting standing with feet shoulder-width apart. 

•      Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.

•      Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.

•      Continue jumping back and forth, pausing as little as possible.

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3.  Mountain Climbers

Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. 

How to do it:

•      Start in a high plank position (similar to a press-up position), making sure your shoulders are over your hands, your hips are down, and your weight is on just your toes. 

•      With your core engaged, bring your right knee forward towards your chest, lifting the toe off the ground. 

•      Return to your plank, then switch legs to bring the left knee forward.

•      Keep switching legs and begin to pick up the pace until it feels a little like running in a plank position.

4.  Squats & High Side Kicks

Picture source: YouTube

The squat and sidekick strengthens the lower body. The wide stance targets the inner thighs while helping to increase flexibility and mobility throughout the hip region. It targets the hamstrings, the hips, the Obliques. 

How to do

•      Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. 

•      Bring your left leg up to the side with your knee bent.

•      Then, straighten your leg out to perform a kick. 

•      Return to start, and switch sides.

5.  Jump Rope

You should put aside the association between the jumping rope and the physical education school hour, and think of it as a powerful training tool that can greatly help you in cardio, balance, agility, and endurance exercises

How to do

•      Get in the proper positioning so make sure your feet are together, slight knee bend

•      Rotate the rope in small, fast circles from the wrist

•      Jump only a few centimeters, and be careful not to keep your knees rigid when landing

•      Maintain the rhythm of small jumps, not very far from the ground, but enough so that you do not get stuck in the rope

•      Always land on the front of the foot

•      Keep your spine in a neutral position and look forward

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6.  Bosu Ball Squat Thrusts

Picture source: Lose’Yoself wordpress.com

How to do

•      Start holding the Bosu with the flat side at your chest. 

•      Put the ball on the floor, and still holding onto it, jump your feet back to a high plank position. 

•      Jump your feet in, stand back up, pick the ball up and press it overhead.

7.  Bosu Ball Squat Jumps

Picture source: YouTube

How to do

•      Stand on the dome side of the Bosu with your knees and feet in parallel alignment.

•      Bend your knees and assume a “squat” position.

•      From the squat, extend your legs and jump.

•      Land on the Bosu in a squat position

8.  Bosu Ball Mountain Climbers

Picture source: Pinterest

How to do

•      With the round part of the ball on the ground, hold the handles of the flat side and perform mountain climbers.

•      Start in a high plank position (similar to a press-up position), making sure your shoulders are over your hands, your hips are down, and your weight is on just your toes. 

•      With your core engaged, bring your right knee forward towards your chest, lifting the toe off the ground. 

•      Return to your plank, then switch legs to bring the left knee forward.

•      Keep switching legs and begin to pick up the pace until it feels a little like running in a plank position.

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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