5 Minute Fat Shredding Workout. Get in Shape for Summer!

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

Get ready to have fun in the summer sun! Our shredding Tabata workout will make you sweat in 5 min.  And you need no equipment, just your body.

Fat Burning Workout

Tabata is the most famous scheme among HIIT workouts as it’s short and highly effective. So, get a mat and start melting that fat! 

Five Minute Tabata Workout

Work: 20 seconds

Rest: 10 seconds

1) Jump Lunge

Jumping Lunge

  • Start Standing in a lunge position.
  • Push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge. Repeat this movement changing your legs.

2) Army Crawl Plank

Army Crawl Plank

  • Start in a plank position with your shoulders over your wrists.
  • Bend your left arm and then your right to get into forearm plank position.
  • Lift your left and then right hands again to lift back up into plank position. 

3) Jump Squat

Jump Squat

  • To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up.
  • Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor.
  • When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible.
  • As soon as you touch the floor, immediately repeat the exercise once again.

4) Pike Pushups

Pike Push up

  • Start in a push-up position, walk your feet toward your arms until your butt is pointing up in the air.
  • Place your hands directly under your shoulders, keeping your elbows extended.
  • Bend your elbows to lower your forehead toward the ground, stopping just before it touches. Go back to the starting position.

For more advanced trainees here is Exercise Ball Pike Pushup.

5) Burpees

Burpees

  • Put feet shoulder-width apart.
  • Lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Do a push-up. Bring your chest back up.
  • Stand up, and then jump into the air while clapping your arms overhead.

6) Mountain Climber

Mountain Climber Exercise

  • Come to a hands and knees position on the floor with your toes pointed toward the floor.
  • Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
  • Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest.
  • Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up.
  • Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
  • Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.

7) Bicycle Crunches

Bicycle Crunches

  • Lie on your back with your knees bent and your hands behind your head.
  • Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground.
  • At the same time, move your right elbow toward your left knee so that they meet in the middle of your body.
  • Switch your position by bringing your left elbow to your right knee.
  • Continue as quickly as possible while still keeping your torso raised up off the ground.

8) Plank Jumps

Plank Jumps

  • Start in a plank position with your shoulders over your wrists.
  • In a Jumping Jack motion, jump your legs wide and then back together. 

Note: Jump as quickly as you can. Don’t rise your booty.

9) High Knees With a Tap

High Knees with a Tap

  • Start standing with feet hip-width apart.
  • Lift up one knee so that your leg is parallel to the floor.
  • Lightly jog with high knees touching each knee with a hand.

10) Shoulder Tap Push-Ups

Shoulder Tap Push-Ups

  • Start in a plank position with your shoulders over your wrists.
  • Lower your chest towards the ground, bending your elbows.
  • Push back up into high-plank position. Lift the right hand to tap your left shoulder at the top and then repeat with the other arm.

Note: If it is complicated to do this exercise from a plank position, go down on your knees and do Kneeling Shoulder Tap Push-Ups.

Push yourself hard and keep to a clean diet to see the first results in a month. Want more? PLUS VIDEO

If you want to build stronger legs, check how to do it with Interval Training.  And this 4-Minute Bodyweight Tabata Workout will save your time but burn your fat.  

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