Photos by James Patrick
Workout written and demonstrated by Jayme Brown, jaymebrownfitness.com
Think you need tons of extensive cardio sessions to hit your goals? Think again. Whether your sights are set on fat loss or just generally getting fitter, you can actually get a lot done in just four minutes.
Enter Tabata: an extra intense type of high intensity interval training (HIIT) that will rock your world in only four minutes. You probably already know that positive benefits of HIIT are accomplished by targeting the fast and super-fast twitch muscles (unlike the slow, steady state of traditional cardio). This style of training allows the body to regulate insulin levels, extend calorie burn after the workout, and turns your body into a fat-burning machine both in and out of the gym. Tabata training ticks all of these benefits off the list, with the added benefit of saving you precious time.
If you’ve never tried Tabata, here’s how it’s done. Each exercise is performed for 20 seconds as hard as you possibly can, followed by 10 seconds of rest. You can apply this protocol to any exercise or group of exercises, for a total of four minutes.
For this particular workout, you’ll go through the list of exercises once. Perform the first exercise at 100 percent effort for 20 seconds, rest for 10 seconds, and then move to the next exercise, and so on.
It is very important you perform a light warm-up for 10 minutes before doing this workout. It is also crucial that you use an interval timer to make sure you are nailing the work-to-rest ratio with precision. Ready to rock? Here we go!
1. Right Reverse Lunge Hop
2. Squat Jack
3. Plank Jack
4. Skater Lunge
5. Left Reverse Lunge Hop
6. Squat Jack
7. Plank Jack
8. Skater Lunge
Right Reverse Lunge Hop
From standing, take a large step back with your right leg while bending your left leg and lowering into a lunge (A). Immediately explode upwards, pushing off the right foot and bringing it forward as you jump (B). Land in the lunge position (A) and repeat. Complete all reps on this side. (Perform on the other side for the Left Reverse Lunge Hop).
Jump into a wide squat bringing one hand down to touch the floor (A). Immediately explode upwards bringing your feet together (B). Land into the wide squat, touching the floor with the opposite hand. Repeat for all reps.
Get into plank position with your forearms on the floor and legs extended behind you with feet together (A). Keeping your upper body stationary, push off your toes and jump your feet apart (B), then immediately jump them back together. Continue for all reps.
Jump (or step) from side to side, bringing one hand down to touch the floor and the opposite leg behind you as you lower into a lunge.
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