Cardio is out and HIIT [1] (high-intensity interval training) is in when it comes to losing weight [2]. Which is why you should try Tabata, a quick, fun, and fast-paced form of HIIT that's just as perfect for beginners as it is for advanced athletes. It alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds.
In this Tabata workout, you'll be doing bodyweight moves [4], so you won't need a thing . . . except you and your determination! Get a timer, set it for four minutes, and let's go! For a longer workout, you can repeat this routine two or three times.
The Workout
| Minute 1: |
|---|
| 20 seconds jumping jacks [6], 10 seconds rest |
| 20 seconds mountain climbers [7], 10 seconds rest |
| Minute 2: |
| 20 seconds lateral bunny hops [8], 10 seconds rest |
| 20 seconds plank jacks [9], 10 seconds rest |
| Minute 3: |
| 20 seconds alternating split lunge jumps [10] on the right side, 10 seconds rest |
| 20 seconds frogger [11], 10 seconds rest |
| Minute 4: |
| 20 seconds V crunch [12], 10 seconds rest |
| 20 seconds triceps push-ups [13], 10 seconds rest |
That's it. Don't take any breaks between each minute — just keep moving, and enjoy the burn!
Jumping Jacks
- Jump your legs out as you bring your hands overhead, then jump back to standing.
- Add in some cross jacks [14] to work your inner thighs. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.
Mountain Climbers
- Start in a traditional plank: shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Lateral Bunny Hop
- Make small jumps side to side, as if you are jumping over an invisible line.
- Keep your legs as close together as possible, and swing your arms to help you jump.
Plank Jacks
- Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of jumping jacks, jump your legs wide apart, and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady, and don't let your booty rise toward the ceiling.
Split Lunge Jumps
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
Frogger
- Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
- Jump your feet back to a plank.
V Crunch
- Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
- Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the ground.
- Repeat the crunch motion to complete one rep. If this is too difficult, do it with bent knees.
Triceps Push-Ups
- Begin in plank position, with the arms and body straight, shoulders over the wrists. Keep the core engaged.
- Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
- Straighten the arms, coming back to plank position.
- This counts as one rep.