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.
Tabata workout is a form of high-intensity interval training (HIIT) that involves short periods of exercise, with brief breaks in between. It’s one of the most effective ways to burn fat and get fit.
Here’s how the Tabata protocol works: You perform an exercise for 20 seconds, followed by 10 seconds of rest, for eight rounds total. You choose from a variety of exercises, squats and lunges are popular choices and do them as fast as possible.
The goal is to keep your heart rate up throughout the workout; you should be breathing heavily if you’re doing it correctly!
There are two reasons why the Tabata workout is so effective at burning fat:
1. Tabata workout it’s short, so you don’t have to make time for it every day! You’ll be able to fit this into your schedule whenever you need it, even if that’s on the way home from work or while you’re in line at the grocery store.
2. Tabata workout it’s fast-paced, so you’re going to be moving quickly and challenging your body even as you’re burning off excess calories.
You’ll have no choice but to push yourself, which means that your muscles will be working hard and building up strength even while they’re being challenged by the intense bursts of activity.
Are you ready to take your fat-burning workout to the next level? If so, let’s get started! Â
Today, in episode 9 of the Tabata training series, I’m going to bring you to a new 9-minute fat-blasting outine 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
Bosu Ball Squat Thrusts are a great exercise for getting in shape and burning fat. Not only do these exercises strengthen your legs, but they also help you tone your core muscles and improve flexibility.
Squat Thrusts are a great way to target those problem areas like your butt, thighs, and abs! You can do them anywhere at any time of day so there’s no excuse not to fit them into your routine. Just follow these simple steps:
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
The Bosu Ball Squat Jumps exercise is a great way to burn fat, build muscle, and improve your overall fitness level.
This exercise works your glutes, hamstrings, quads, calves, and core muscles. It also improves balance and coordination.
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
The Bosu ball mountain climbers exercise is a great way to burn fat and strengthen your core. This exercise involves using the Bosu ball, which is a stability ball with a flat side.
You will be alternating between mountain climbers and plank poses while holding onto the side of the ball. This will help you get a full-body workout while targeting your core and working your glutes!
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 cool-down, both are important and help you avoid injury and can even help improve your performance.
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Conclusion:
If you’re looking for a great way to up your exercise game, consider adding Tabata into your routine! It only takes about 4 minutes per session, so it’s perfect for busy schedules.
The best part is that Tabata will help you burn fat quickly without sacrificing the intensity of your workout.
It’s important to note that the Tabata workout should not be done more than three times per week. Otherwise, your body will not recover enough between workouts to get any benefit from it!
To summarize, you can use Tabata sets to burn fat faster, with the total burned to be dependent on the number of sets, the more Tabata sets you do, the more fat you will burn. Since each set only lasts 4 minutes, the exercise is not too physically demanding.
It’s a good idea to adjust your nutrition if you’re trying to lose weight so that you’re consuming fewer calories overall since you’ll be burning more during this workout and therefore need less food energy in your daily diet plan.
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