Tabata fat-burning workout: full review of exercises

Fast fat-burning tabata workout. Lose weight in 4 minutes a day

You won’t need any equipment.

Tabata is an intense strength or cardio training, which takes place in a strict regime of alternating loads (20 seconds) and rest (10 seconds). This system increases the rate of fat burning and develops endurance. Today’s workout has several advantages: it doesn’t take a lot of time, it doesn’t require any equipment and it can be done anywhere.

fitness trainer, nutritionist

Shows a set of exercises according to the Tabata system.

Satura rādītājs

Lunge with a jump

Execution technique

Stand up straight, arms bent at the elbows.
Lunge backwards with the left leg, do not tilt the body, do not bend the back. The right leg is bent to an angle of 90 degrees.
Bring the left leg to the right. From this position take the left leg back to parallel with the floor.
From this position, bring the left leg bent at the knee forward and perform a hop on the right leg.

Do this exercise for 20 seconds on each leg, rest 10 seconds between approaches and move on to the next one.

Rock climber with a push-up and a jump

Tehnika

Stand in a plank on straight arms, body and legs form one line, make sure that there is no bend in the lower back.
Take your right leg off the floor, bend it at the knee, take it to the side, trying to reach her shoulder. At the same time, do a push-up.
Return to the plank, make a jump to your hands, spreading your legs wide, keeping your hands on the floor. This is how you move into a squat position.
Make a jump to the starting position and repeat the exercise on the left leg.

Alternating legs, perform the exercise for 20 seconds and then rest for 10 seconds.

Plie with a knee raise and a jump

Execution technique

Spread your legs wide, toes turned outward, hands interlocked above your head.
Go into a deep squat, knees do not go beyond the toes.
Return to starting position, hands behind your head. Raise your right leg, trying to reach your elbow with your knee.
Then squat again and do the same movement on the left leg.
Jump, bring your straight legs together and apart, returning to a wide stance, and do it all over again.

Perform this exercise for 20 seconds. After – recover your breath for 10 seconds and move on to the next exercise.

Plank with a transfer of the foot and a jump

Execution technique

Stand in a plank on straight arms, make sure that the body is level.
Jump put the right foot to the right palm, the left remains straight and stands behind.
With the left foot take a small step into the diagonal and immediately step back to the place.
Change legs with a jump: now the left foot stands near the left palm, and the right foot is set back.
Take a step with your right foot in diagonal and immediately return it to the starting position.
Watch your lower back and don’t raise your pelvis high when transferring the foot. Try to keep your balance during the exercise.

Perform for 20 seconds, alternating legs.

In total, you need to make two such circles. When performing, try to keep the maximum pace, but do not forget about the technique. Proper nutrition and daily performance of this workout in combination with other activities will lead you to a slim and relief body.