Tabata this – Home Edition

 

4 MINUTE FATLOSS

 

Okay here is the 1st Tabata workout I want to share with you. It’s the HOME EDITION so no fancy equipment needed! Well just your iphone/gym boss counter & some background music!

Remember ONE Tabata is 20 sec WORK/10 sec RECOVERY repeated for FOUR minutes.

(A study in Japan showed this type of training has massive benefits for Fitness & Fat loss over traditional long period of time training i.e 45 min’s on the treadmill at a medium pace)

READ MY FULL BLOG POST ABOUT TABATA INTERVALS AT THE LINK BELOW IF YOUR HAVEN’T ALREADY

>>>http://personaltrainernorthants.co.uk/471/fat-to-fit-in-4-mins/<<<

 

The Stair Case Tabata

(Okay so if you live in a bungalow you may need to ab lib for this one lol)

20 sec high intensity Walk/Run Upstairs, do 3 squat jumps, turn around & walk/run back down stairs, perform 3 more squat jumps.

20 sec high intensity Dips, Advanced = Sit on the 1st step of your stairs & perform tricep dips. Beginner = Sit on 2nd/3rd step with knees a little more bent to take weight off your arms. Progression for beginners: Work down to bottom step with legs straight. This will really tone the backs of your arms!

20 sec high intensity Walk/Run Upstairs, do 3 squat jumps, turn around & walk/run back down stairs, perform 3 more squat jumps.

20 sec high intensity Spotty Dogs, Stand at bottom of staircase with one foot on the first stair & other foot on ground floor. Simply swap both legs over continuously.

20 sec high intensity Walk/Run Upstairs, do 3 squat jumps, turn around & walk/run back down stairs, perform 3 more squat jumps.

20 sec high intensityPower Press Ups, Stand in front of your stair case. Place your hands on 4th/5th stair up. Perform power push ups (push ups powerful enough to make your hands come off the stair for a split second). PROGRESSION: Come down to 1st/2nd step OR even harder, turn around & place your feet on the step!!!

20 sec high intensityWalk/Run Upstairs, do 3 squat jumps, turn around & walk/run back down stairs, perform 3 more squat jumps.

20 sec high intensityLunge jumps, Similar to the spotty dog exercise except this time you bend your back knee to perform a lunge (swapping legs each rep). Advanced option: Use 1st step on stair case. Beginner- Ground Floor.

CONGRATULATIONS – You just completed

your first Tabata!!!

PROGRESSION: Do it again. Harder & faster. Try counting repetitions and see if you can beat your accumulative amount.

Note: You may not complete a full walk/run + squat jumps at bottom & top of stair case at first but as your fitness improves you WILL!!!

If you are unsure about any of these exercises please leave a comment in the box below. I’d also highly appreciate you clicking the little ‘like’ button below! Thanks Guy’s.

Stay Strong,

Matt

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