You don’t need an hour — or even 30 minutes — for a complete, effective workout. You just need four minutes. That’s right — even three to four minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill. Tabata training is attractive because it saves time for people.
It is a high-intensity workout protocol that has fitness and weight-loss benefits. Whatever exercise regimen you have, Tabata training will raise your metabolism and heart rate immediately. Every set of exercise is timed for 20 seconds followed by a break of 10 seconds. Set your timer, let us start:
The writer is a Bengaluru-based fitness trainer who specialises in TABATA and
high intensity interval training.
Jumping Jack
Stand with your feet together and your hands down by your side. In one jump, raise your feet out to the side and raise your arms above your head. Immediately, reverse that motion by jumping back to the starting position. Do this for 20 seconds and take a break for 10 seconds.
Jumping Jack
Cycling Cross Crunchers
The next 10 seconds, lie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. Now, curl up and bring your right elbow and shoulder across your body while bringing your left knee in toward your left shoulder at the same time.
Squats
The next 20 seconds, go with your regular squats. Stand erect with your feet approximately shoulder-width apart. Push your hips back, slowly bending your knees to a 90 degree angle. Keep your back straight and eyes looking ahead. Slowly rise to starting position. Rest for the next 10 seconds.
Squats
Lunges
The final 20 seconds are the toughest. Keep your upper body straight, with your shoulders back and relaxed and chin up. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Continue the circuit till your abs hurt — up to three to four times — based on your fitness level.
Lunges
Plank
The next 20 seconds place yourself in the plank position followed by rest for the next 10 seconds.
Plank
Mountain Climber
Get into the plank position and, without letting your foot touch the ground, draw your knee up to your chest. Return it and repeat with the other knee. Do this over and over again as fast as you can in bursts of about 20 seconds and take a break of 10 seconds.
Mountain Climber
Push Up
Get into a high plank position. Place your hands firmly on the ground, directly under the shoulders. Lower your body. Begin to lower your body — keeping your back flat and eyes focused, about three feet in front of you to keep a neutral neck — until your chest grazes the floor. Push back up. Do this for 20 seconds and take a break for the next 10 seconds.
Push Up
Burpees
Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor.
Burpees
Push your chest back up to the press up position and thrust both feet forward so that you are back in the squat position. Jump up and raise both hands over your head.
