tabata exercises
Working out is great, and we’re not kidding about it. The key is to find something that suits you. There are many workout routines and plans available today, but unless you are an experienced fitness junkie or work with a trainer on a regular basis, it can be hard to find something that is more than satisfying in all respects.
What is understood by satisfactory is the necessary time, the force and, of course, the result. Very often, we are limited in time, and that is what stops most of us from thinking about regular training in the gym.
However, there is something called HIIT – High Intensity Interval Training – and it is going to be the main topic of our discussion today.
The benefits of HIIT are the least amount of time required, limited equipment, and the result. This Tabata exercise workout routine we have in mind will take only twenty minutes of your time and will require no additional equipment, just your body weight.
However, within these twenty minutes, you will be working your entire body, and that is exactly what makes this routine so special.
Last but not least, no matter what effect this routine may have on you, you have to make sure that you control your diet, otherwise you may not get any results. When it comes to weight loss and body shaping you should be aware that no diet is effective without training and vice versa.
1. Jump Jack (or Jumpick Jack)
1. Stand up straight with your feet together and your hands at your sides.
2. Jump up, feet apart, and clasp both hands above your head.
3. Jump up again and return to the starting position.
4. Repeat until you complete the series.
2. Skaters
1. Lean forward, jump to the right, bring your left foot back, and reach your left arm forward.
2. Jump to the left, bring your right arm in front and your right foot behind.
3. Repeat this movement from side to side until you complete the series.
3. Side plank with twist
1. Begin in low plank position with your body in a straight line, elbows bent and below your shoulders, and feet hip-width apart.
2. Rotate your hips to the right and dip your body almost to the ground.
3. Return to the starting position and repeat on the left side. Continue alternating sides until you complete the series.
4. Lunges
1. Stand with your feet hip-width apart, keeping your back straight, shoulders back, and abs tight.
2. Take a step forward and slowly bend both knees, until the back knee is just above the ground.
3. Come back to your feet and repeat the movement.
4. Alternate legs to complete the series.
5. Iron Spiderman
1. Begin in low plank position with your body in a straight line, elbows bent and below your shoulders, and feet hip-width apart.
2. Bring the right knee towards the right elbow.
3. Extend your right leg back and return to the starting position.
4. Repeat on the left side
6. Russian twist
1. Lie down with your legs bent at the knees.
2. Raise your upper body so that it creates a V shape with your thighs.
3. Twist your torso to the right, then reverse the movement, twisting to the left.
4. Repeat this movement until you complete the series.
7. V crunches
1. Lie on a mat with your legs fully extended and your arms extended overhead.
2. Raise both legs and torso simultaneously and reach your feet.
3. Return to the starting position and repeat until completing the series.
8.Superman
1. Lie on your stomach, with your arms and legs fully extended.
2. Lift both arms and legs off the ground, and hold for a count of 2.
3. Return to the starting position and repeat.
