Tabata Cardio Workout (20-30 minutes)
This is a great workout for cardio, fat burn, and muscle tone. It requires little or no equipment and you can do it anywhere. It's perfect to do right when you wake up to get your metabolism jump-started and you can add or take away from it to make it easier or more difficult. Here's how it works!
Each movement is 20 seconds of WORK & 10 seconds of REST consecutively
8 rounds (or 4 each leg) each for a total of 4 minutes for each exercise:
Exercise #1: Single Leg Mountain Climbers
In the runner's pose, bring leg that is back up to meet other leg quickly, and kick back out. Keep tummy tight and opposite knee should not go over toe. Do no switch legs until the 2 minute halfway mark
Exercise #2: Push-Ups
You can do regular push-ups or start with "girl" push-ups or both! Keep back straight and bum level
Exercise #3: Reverse Lunges with Lateral Arm Raise
Standing with feet together step backwards with one leg into a reverse lunge, as you come back to standing posion (using light weights or none at all) bring both arms to sides up to shoulder-height
Exercise #4: Knee-to-Elbow Crunches
Lie all the way back and bring elbow up to meet your knee and alternate quickly
Exercise #5: Side Slide Lunge (on towel) with Bicep Curl
Standing feet together with one foot on a towel slide foot out into a side lunge, as you do this using light weights or none at all do a bicep curl with both arms. Release arms and slide back up to standing position
This ends the 20 minute workout. If you would like to add on more to make it a bit longer here are two extra exercises. The importance of this whole workout is to do the 20 seconds of work as hard and intense as possible. This being said, you may want to work up to a longer workout so that you can maximise each set of 20 second intervals
Exercise #5: Plié Sqats
In a stance a bit wider than a normal squat, point toes out and sit back and down as if you're sitting in a chair. Make sure your knees do not go over your toe,s and rise back up
Exercise #6: Russian Twists
Sitting leaning back with feet off the floor clasp hands together and touch the ground to each side of your hips in a quick twisting motion
These 2 exercises add 8 minutes to your 20 minute workout. Feel free to add on or take away, just make sure you're doing the 20 WORK 10 REST method. This is what burns fat and produces long lean muscle mass!!! Cool down and stretch for 2 minutes and you have a challenging yet quick 30 minute workout. Going from one movement to the next without any extra rest (other than the 10 seconds rest after each interval) keeps your heart rate up and triggers anaerobic metabolism. The more you do this the quicker you will reach your fitness and/or weightloss goals!!!!
HAPPY FITNESS!!!
