Tabata Style Fat-Blasting Workout

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Although I love working out with the other Dork, our schedules have been ridiculously hectic lately and I’ve found it really hard to spare an hour for a proper gym date on most days. This tabata-style workout has been my live saver when I have to skip yet another full-blown training session because of a late night work call or a client dinner.

It’s short, on point, targets all problem areas, requires no weights or equipment, and takes 20 minutes to get through. I can fit this workout in the 1st thing in the morning, in my lunch break, between meetings or right before bed – so it’s perfect for those extra hectic days we all have.

A secret to a good tabata is speed combined with the perfect form – you have to push as hard as you can in the 20 seconds you have and maintain the consistency through the tabata (e.g. if you managed 15 squats in 20 seconds on the 1st round, try to get 15 squats in on the 4th round as well).

A note of caution: if done right, this is an intense workout that requires a basic level of fitness. We all have different levels, goals, and injuries, so I always advise to consult a professional if you’re unsure on how to perform the exercises. Happy training!

Warm-Up Tabata
Jumping jacks – 20 seconds
Rest – 10 seconds
High knees – 20 seconds
Rest – 10 seconds
Repeat 4 times

Take 1-minute rest

Legs Tabata  
Explosive (Jumping) Lunges – 20 seconds
Rest – 10 seconds
Squat hold – 20 seconds
Rest – 10 seconds
Repeat 4 times

Take 1-minute rest

Arms Tabata  
Push-ups – 20 seconds
Rest – 10 seconds
Tricep dips – 20 seconds
Rest – 10 seconds
Repeat 4 times

Take 1-minute rest

Core & Cardio Tabata
Burpees – 20 seconds
Rest – 10 seconds
Mountain climbers – 20 seconds
Rest – 10 seconds
Repeat 4 times

Stretch. Foam roll & get on with your day. 

Diya wears Body Language workout wear set from fitplum.com

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