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To get the most of out of a tabata workout, maximum effort during the work is key. Because tabata workouts are based on effort over a set period of time, it’s important to keep a workout timer handy so you can adhere the intervals. You can follow the tabata format with almost any exercise, which makes it a perfect format for working out at home or on the go.
Here are six fat burning moves to build your own tabata workout. You can run through them all, or pick and choose your favorites. Now, get going!
Start in a standing position with your feet hip width apart. Next lower down into a squat position and place both hands on the floor in front of you. Explosively kick both your legs out behind you—at this point you’ll find yourself in a plan position. Lower your body down into a pushup, and press back to your plank position. Then jump up into your squat position and raise both hands over your head. Repeat as many times as you can!
Starting in plank position, check that your body creates a straight line from your shoulders to your ankles. Lift a foot off the floor and bring your knee forward as close to your chest as it can go. Return your leg to plank position and repeat with the other. Continue moving back and forth between legs as quickly as you can.
Start in your standard lunge position with one foot in front of your body, and one foot behind. You’ll want to check that your knees both make 90 degree angles, and that your front knee isn’t going too far beyond your front foot. From your lunge position jump explosively, and switch your feet while in the air. Now, your foot that was previously in the front should be in the back, and vice versa. Remember to keep you upper body straight and engaged through this process.
While dumbbells are ideal for the exercise, really you can use any weight—soup cans or filled water bottles work great! To begin, place your feet shoulder width apart and raise the dumbbells to your shoulders placing one weight on each shoulder. At this point your body should be perpendicular to the floor, and your biceps should be parallel to the floor. Next, tighten your abs and lower your hips to the height of your knees. This should form almost a 90 degree angle with your legs. Pause for a second, exhale, and then straighten your legs to return to your starting position.
Start in a plank position with both hands shoulder width apart. Keeping your elbows close to the body, lower your chest as close to the ground as you can get. Keeping your body in a straight line, exhale to push your body back up to plank position.
Start by standing up straight with a dumbbell in each hand extended down your body in a resting position. Make sure your hands face forward and you have not locked your elbows. Keeping your upper arms stationary, bend at your elbows to raise the weights. Pause when you feel your bicep muscles contract and your hands are almost at shoulder level. Lower your hands and repeat!