Want to burn 15 calories per minute? Yes, this science-proven Tabata result will push your weight loss journey on top in a short period of time! Tabata training is one of the most popular forms of high-intensity interval training (HIIT). The Tabata system is easy to remember: 20 seconds of work, followed by 10 seconds of rest, and repeat. The short rest intervals force the body to keep moving before it actually recovers from the previous set. This is the reason why Tabata leads to significant aerobic and anaerobic gains.
However, bear in mind that Tabata is not a good idea for workout novices. Because you will be trying to squeeze in as many reps as possible, which can be an easy way to get injured if you’re not careful.
Below, we’ve included five basic Tabata moves to get you started. Set up the clock and let your game begin!
- Jump Squat
If a normal squat can’t make your leg feel burning, then Jump Squat can be another option to challenge your power. Jump Squat helps exercise the quads and calves while helping you tone your body as well.
START: Stand tall with your feet hip-width apart.
FINISH: Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Then press your feet down to explode off the floor and jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.
- Lateral Lunge to Knee Drive
A Lateral Lunge not only strengthens your lower body, but it also improves hip’s flexibility. When the Lateral Lunge in conjunction with Knee Drive, it is great for any athlete who wants to increase hip flexor and hamstring strength.
START: Stand tall then lunge out to the side, sit your butt back as you hinge forward slightly and load your glute. Push your butt back and sink down, bend your outside knee as your other leg stays straight. You can reach the ground or keep your hands at your chest.
FINISH: Then quickly drive back to standing without touching your foot down if possible, drive that knee up and across your body. Touch the toe down if needed then repeat the lunge back out followed by the quick knee drive.
- Lunge Chop
Lunge Chop is a great Tabata compound exercise that requires your body to work horizontally, vertically and rotationally at the same time. It’s a great way to build coordination and functional strength.
START: Stand with the resistance over your left shoulder at approximately eye level
FINISH: Take a long lunge step forward with your left foot. As you step, twist your torso so the resistance travels in a diagonal line across your body. You should end up with the resistance near your right knee as you finish the movement with slight flexion of the spine. Return to the start position and repeat until you reach the end of your target repetition range.
- Mountain Climber
Mountain Climber is a killer Tabata exercise that gets your heart rate up fast while also firing nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings, and hip abductors.
START: Get into a plank position with arms and legs long. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
FINISH: Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form. Continue to switch knees.
- Russian Twist
A full Tabata workout cannot be completed if lacking a core section. The Russian twist is an excellent Tabata core-strengthener that does sterling work in targeting your abdominal muscles and lower back in particular. This rotational move works your obliques and entire core to give you a strong foundation for all sports.
START: Sit on the floor with knees bent and feet together. Lift feet several inches off the floor, keeping knees bent. Lean back to help balance, so your back is at a 45-degree angle from the ground.
FINISH: Engage your core to help balance. With hands together, twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side. Be careful when rotate the upper body, engaging your upper abs and obliques and not putting any pressure on your low back.