4 minutes to transformation.
Tabata is a type of High Intensity Interval Training (HIIT), a workout that delivers intense cardio and strength training that burns fat and calories, and boosts metabolism for hours after the Tabata workout is complete. The best part? It only takes four minutes, for maximum benefits in a minimal amount of time.
Equipment Needed: yoga mat, interval timer (Gymboss is a free app), set of light dumbbells (3-8 lbs)
What to Do: Below are three Tabata routines and a 10-day schedule. Each day provides a Tabata routine or routines to perform that day. Perform each exercise for 20 seconds followed by a 10 second rest. Complete each routine twice for a 4-minute workout.
For days with multiple routines, spread them out between morning, afternoon, and evening as you see fit.
Tabata #1
X-Jump
Alternating Froggers
Seal Jacks
Uppercuts
Tabata #2
Curl and Press
Two-Arm Dumbbell Row to Tricep Kickback
Sumo Jump Squats with Dumbbells
Renegade Row
Tabata #3
X-Jump
Curl and Press
Alternating Froggers
Two-Arm Dumbbell Row to Tricep Kickback
Day 1: Tabata #1
Day 2: Tabata #2
Day 3: Tabata #3
Day 4: Tabata #2, Tabata #1
Day 5: Tabata #3, Tabata #1
Day 6: Tabata #3
Day 7: Rest
Day 8: Tabata #1, Tabata #2, Tabata #3
Day 9: Tabata #1
Day 10: Tabata #2
Exercises:
X-Jump
Alternating Froggers
Uppercuts
Seal Jacks
Curl and Press
Two-Arm Dumbbell Row to Tricep Kickback
Sumo Jump Squats with Dumbbells
Renegade Row
Tabata routine will burn energy and leave you hungry. Refuel with these options to bring your energy back faster:
7 Superfood Smoothie Recipes to Rock Your Morning
Quick and Easy Post Workout Foods
10 Protein-Packed Workout Snacks
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