4-Minute Bodyweight Tabata Workout

By Top.me
Top.me

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If you’re looking for the best bang for the buck, forget the long-winded cardio sessions. Who has time for that anyway? Burn fat faster with this quick bodyweight Tabata workout!

Tabata Bodyweight Workout

The Tabata Protocol is a system of short, high-intensity intervals developed by the Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. The basic formula for Tabata training is 20 seconds of work followed by 10 seconds of rest, repeated between eight times.

Here comes our beginner’s Tabata workout. The exercises are not complicated, but go as hard as you can. Those 20 seconds need to be serious business—doing as many reps as possible is key.

1) Squats Toe Touch Kicks

Squats toe touch kicks

Squat down then bring the right leg up and touch your toes then squat back down again. Then do it with the left leg.

2)  Line Jumps

Line Jumps

Imagine you have a really tall log in front of you and you are trying to get your feet up and over it. Your feet should touch the ground for the shortest amount of time as possible before jumping back over.

3)  High Knees

High Knees

Drive each knee up and down as fast and as high as you can.

4)  Squat with Leg Slide

Squat + Leg Slide

Squat down, move one leg out to the side then weep it in front and stand up. Then squat down again and sweep the other side.

5)  Push Up To Side Star

Push Up To Side Star

Get in a push up position then execute one push up and on your way up raise one arm high to the side.

6)  Crisscross Crunch

Crisscross Crunch

Lie flat on your back, put your hands behind your leg, bring your left knee up and touch it with your right elbow. Do the same with the right knee and left elbow.

7)  Side Hip Raise

Side Hip Raise

Lie on your side, one foot on top of each other in vertical position. Put your hand on your hips and then bring your hip as high as you can and back down.

8)  Back Bow

Back Bow

Lie over your stomach, arms and legs in full extension. Raise your legs and arms as high as you can in full extension and then bring it back down.

That’s it! Remember, you do as many reps as you can in 20 seconds, then you rest 10 seconds. You repeat the circuit four times. Do this twice a week and you are well on your way to a super shaped body!

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