4-Minute Fat Burning Workout | Tabata for Beginners
5 Outdoor Workouts That Beat A 3-Mile Run
"By now everyone better know about high-intensity interval training (HIIT) and the benefits you can get from it," says Oprea. (If you don't, .) "I absolutely love Tabatas, and in this five-Tabata routine you can burn 250 to 350 calories depending on how hard you push yourself." Not to mention the after-burn—a.k.a. the number of calories you continue to burn up to 24 hours after you finish working out—is pretty high, she adds.
Need a refresher on what the heck a Tabata actually is? Follow the format below—you'll do a 20-second burst of exercise, followed by 10 seconds of rest, and repeat for eight rounds. Here we go!
Tabata #1:8 rounds of jumping lunges
Tabata #2:Alternate between 1 round of pushups and 1 round of planks, for a total of 4 rounds of each exercise. (Translation: Round 1 = pushups, Round 2 = plank, Round 3 = pushups, etc)
Tabata #3:Alternate between 1 round of jumping jacks and 1 round of mountain climbers
Tabata #4:Alternate between 1 round of squat jumps and 1 round of sumo squats
Tabata #5:Alternate between 1 round of high-knees and 1 round of skater hops
Related: This Is the Best Exercise to Erase Your Belly Pooch, Says Science
"I love taking this ultra-portable piece of equipment with me when I travel, and I even bring it to my kids' soccer games," says Oprea. "You can burn 250 calories in just 20 minutes! Aim for 20 to 30 minutes, or if you're already a pro, see if you can bump it up to 45 minutes."
Find yourself mentally bored of straight-up jumping? Oprea suggests this routine to keep things interesting. It should take about 30 minutes to complete:
- 2 minutes both feet jumping, stay low to ground
- 30 seconds jump on one foot
- 30 seconds jump on other foot
- 30 seconds jumping with high knees
- 30 seconds jumping with butt kicks
- 1 minute both feet jumping, stay low to ground
- Rest for 1 minute
- Repeat for a total of 5 rounds
"This is a great way to mix up your routine and get a killer cardio and shoulder workout," says Oprea. "Anything sturdy will hold the ropes—most of the time I just use my car tire—and using them for just 10 minutes can burn up to 112 calories." Set your timer and work your way through these Tabata rounds to really feel the burn:
Tabata #1:Alternate between one round of battle rope slams and one round of battle rope Russian twists, for a total of four rounds of each exercise. For rope slams, hold the ends of the ropes in each hand, thumbs on top, palms facing each other. Lift the ropes up to shoulder height and use your whole body to create power and slam them back to the ground. For Russian twists, lie on the ground and lift your head, neck, and shoulders, and engage your core by lifting your feet off the ground with knees bent. Hold the ends of the ropes in each hand on the left side of your body, then turn your torso to the right while quickly lifting the ropes over to the right. Repeat. Round 1 = slams, Round 2 = Russian twists, Round 3 = slams, etc. Rest one minute. Finish with one minute jumping lunges.
Tabata #2:Alternate between one round of wave battle ropes and one round of jumping jacks with battle ropes. To wave the ropes, do the same as you did with rope slams but alternate which arm goes up to shoulder height instead of lifting both arms at the same time. Hold the ends of the ropes in each hand, thumbs on top, palms facing each other. Lift the the right arm and rope up to shoulder height and use your whole body to create power and slam it back to the ground while you simultaneously lift the left arm and rope up to shoulder height. Continue alternating arms as you wave the ropes. Rest one minute. Finish with one minute jumping lunges.
Tabata #3:Alternate between one round of battle rope arm rotations moving clockwise, and one round of battle rope arm rotations moving counter-clockwise. To do these, set up like you're doing battle rope slams, but instead of slamming the ropes directly up and down, use your arms to slam the ropes in a circle outwards (clockwise) and then inwards (counter-clockwise). Rest one minute.
Video: This is What Happens To Your Body When you Walk 5, 30 and 60 Minutes
Lanvin To Release The Chicest Childrenswear In All TheLand
How to Play With Your Betta Fish
Instagram’s new mute button is finally here to save us all
How to Make Chimichangas
How to Stay on a Raw Food Diet
Types of Wax for Hair Removal
For Love Lemons Pre-Fall 2014 Collection
60 Auburn Hair Colors to Emphasize Your Individuality
How to Find Support in Online Communities
Preen New York
Pieces No Man Should Have In His Spring Wardrobe
Met Gala 2015: Best ofBeauty
How to Activate Call Forwarding
Signs That You Might Be Emotionally Detached