Tabata workouts are a specific type of interval training. The idea is to work at an incredibly high intensity for 20 seconds, followed by 10 seconds of rest, continuing the 20/10 cycle for a total of four minutes, or eight cycles. This workout features two separate Tabata routines, both of which alternate between two exercises. To make the timing easier, download a Tabata timer app onto your smartphone and simply follow along with the pre-timed intervals.
Rest, or perform active rest (walking in place), for one minute before moving on to the second Tabata.
Stand with your feet shoulder-width apart, your knees and hips slightly bent, in an active "ready" position. Hop your right foot out wide to the right as you cross your left leg behind you, reaching your left hand down and across your body to your right foot and swinging your right arm behind you. After touching the ground, immediately hop your left foot out wide to the left as you cross your right leg behind you, reaching your right hand down to your left foot as you swing your left arm behind you. Continue this back-and-forth "skater" movement as if you were a speed skater moving smoothly and quickly across the ice.
Stand with your feet together, your knees and hips slightly bent. Bend your elbow so that your arms form a 90 degree angle at your sides, almost as if you were holding ski poles. Hop up into the air and twist your hips and legs to the right, keeping your torso fixed and facing forward. Land softly on the balls of your feet with your knees and hips bent, and then immediately hop up into the air, twisting your hips all the way to the left, again landing softly. Immediately hop up again, rotating your hips and legs back to the right again. Continue this back-and-forth hopping motion as if you were skiing over moguls.
This old school exercise is a great way to get a burst of cardio. Start with your feet together with your arms at your sides and your weight on the balls of your feet. In a single movement, hop both feet out to the sides as you swing your arms out, up and over your head. Reverse the movement, hopping your legs back in as you swing your arms down to your sides.
Stand with your feet hip-width apart, your knees slightly bent, your elbows bent at your sides. Tip your hips back and bend your knees, and lower your butt toward the ground as you swing your arms up and forward. When you've lowered yourself as far as you can, jump up explosively, swinging your arms backward as you propel yourself from the ground. Land with your knees and hips slightly bent, and immediately lower yourself back into a squat to continue the movement.
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