4 Simple Moves for a Full-Body Tabata Workout

Fitness: Workouts

By: // October 12, 2014


Tabata intervals are all the rage – and for good reason!  In our time-starved lives, a fast, powerful workout that maximizes calorie burn and teaches our bodies to burn fat longer is exactly what we’ve been waiting for. The long, drawn-out 60 minute workout of the ’90s is gone. Interval training has kicked-them to the curb.  So let’s do this!

Here’s the plan:

  • In this tabata-style workout, you will get four moves targeting each of the following:  Cardio, Upper Body, Lower Body, and Core.
  • Perform each exercise for 20 seconds, followed by a 10 second rest. Repeat for a total of 4 rounds and then move to the next exercise.
  • After you finish all four moves, you will have a full-body workout done in less than 10 minutes!
  • For maximal results, go through it all one more time for the best 20-minute workout around.

Happy tabata-ing….errr…never mind!  Happy sweating!

 

Diamond Jacks

Chris Freytag demonstrating a diamond jack, a great workout move for a calorie burning tabata-style workout!

A) Start with legs wider than shoulder distance apart, turn the toes out, and bend knees in a wide plié position. The hands rest in front of the chest with one hand cupping a fist.

B) Using your lower body muscles jump up touching heels together and land in your starting position. When touching the heels, think of squeezing your inner thighs.

Perform for 20 seconds, rest for 10 seconds. Repeat for 4 rounds.

Push-Up Jacks

Chris Freytag demonstrating a push-up jack, a great workout move for a calorie burning tabata-style workout!

A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

B) Similar to the motion of a jumping jack, jump your feet wide keeping your buttocks down as you bend your arms to be in a low push-up position with wide feet.

C) Jump your feet back together as you straighten your arms to return to start.

Perform for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.

Split Jumps

Chris Freytag demonstrating split jumps, a great workout move for a calorie burning tabata-style workout!

A) Stand tall with your feet hip distance apart. Hands are in front of the chest hand on fist. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

B) Lower the back knee slightly and jump to switch the legs coming into a lunge on other leg. Repeat.

Perform for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.

Sweeping Scissors

Chris Freytag demonstrating sweeping scissors, a great workout move for a calorie burning tabata-style workout!

A) Start lying on the mat with arms over your head and legs long.

B) Sweep arms out to sides and bring head, neck, and shoulders off the mat reaching arms long and lift one leg up and in towards the chest. Reaching arms forward on the sides of the leg. Roll back to mat lowering the leg, and repeat on the other side.

Perform for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.

You made it! Now towel off, get a drink, and stretch it out!

Try these 4 moves, 4 times through and you'll get a heart pumping, calorie burning tabata-style workout in!

READ THIS NEXT: 5 Butt and Belly Burning Tabata Exercises


Printed from GetHealthyU.com

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