If You're Tabata Curious, Let's Discuss That Real Quick
You might have heard of tabata. It's that really quick, really hard routine that means sweating your ass off for about 10 minutes before calling it good.
As we enter week 1,000 of quarantine, this sort of workout is kinda perfect for no-gym, no-space, no-one0-to-see life. That's because you can do any high-intensity move from the comfort of your own yoga mat.
Here's how it goes down: This style of HIIT (High Intensity Interval Training) is based around 20 seconds of ALL OUT work, followed by 10 seconds rest, says certified personal trainer Ashley Joi, who's also a trainer on Chris Hemsworth’s Health and Fitness app Centr.
How many exercises you complete is up to you or the program you're following, but the goal is the same: Get your heart rate up high, keep it there, and don't stop until time is up. The hard core style means your body has to work harder to recover after your done sweating—it's a fun lil thing called EPOC—or excess post exercise oxygen consumption, says Joi.
The bursts of all out effort mean you'll improve your cardio vascular endurance while building muscle. Shall we?
The workout
Perform each exercise back to back for 20 seconds, resting for 10 seconds between each move. When you complete all five exercises, rest for 30 seconds. Repeat the sequence three to four times.
Forward Scissor
Step 1: Stand with your feet hip-width apart. Jump up and move your right foot forward while you're in the air. When you land, immediately jump back up and move your left foot forward. That's one rep. Do as many reps as you can in 20 seconds.
Reverse lunge high knee
Step 1: Stand with your feed hip-width apart. Lift your right leg and place your right foot a foot or two behind your left. Bend your knees to lower your body until your right knee is centimeters from the ground.
Step 2: Push through your right foot to bring your right leg back under your body, then immediately bend your knee to bring it to your chest before lowering your right foot to the ground. Repeat the movement on the opposite side. That's one rep. Do as many reps as you can in 2o seconds.
Shadow boxing
Step 1: Start standing with your feed hip-width apart. Step your left leg forward so that it's a couple of feet in front of your right. Keep your weight on the balls of your feet. Bend your elbows about 45 degrees and hold your fists in front of your face.
Step 2: You can throw whatever sequence of punches you like, but be sure to rotate at the waist and use your hips to drive the movement of your arms. Try: jab, cross, jab, upper cut, hook. Continue the movement for 20 seconds.
Split lunge pulse
Step 1: Stand with your feed hip-width apart. Lift your right leg and place your right foot a foot or two behind your left. Bend your knees to lower your body until your right knee is centimeters from the ground. Hold this position, then use your left glute to raise your body slightly and lower it back down.
Step 2: Push through your right foot and left glute to bring your right leg back under your body, then immediately step your left foot back and repeat the movement on the opposite side. That's one rep. Do as many reps as you can in 20 seconds.
Squat calf raise
Step 1: Start with your feet hip-distance apart. Point your toes outward. Bend your knees to lower your body until your thighs are parallel to the floor.
Step 2: Push through your heels to raise your body back to the starting position. Once your legs are fully extended, push through the balls of your feet to raise your heels off the ground. Hold, then lower your body back down to return to the starting position. That's one rep. Do as many reps as you can in 20 seconds.
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