Tabata Basics: Tabata is a high-intensity interval training (HIIT) method involving 20 seconds of all-out effort followed by 10 seconds of rest. Get ready for an intense burn!
Warm-Up: Start with a quick warm-up to prevent injury. March in place, do arm circles, and light stretching for 2 minutes.
Squat Jumps (Round 1): Begin with squat jumps. Squat down, explode up, and repeat for 20 seconds. Rest for 10 seconds.
Russian Twists (Round 2): Sit on the floor, lean back, lift your feet, and twist your torso to touch the ground on each side. Keep it intense for 20 seconds.
Mountain Climbers (Round 3): Get into a plank position and alternate bringing your knees towards your chest as fast as you can for 20 seconds.
Lunges (Round 4): Step forward into lunges, ensuring your knees don't go over your toes. Alternate legs for 20 seconds.
Bicycle Crunches (Round 5): Lie on your back, bring your opposite elbow to your knee as you bicycle your legs. Keep it up for 20 seconds.
Glute Bridges (Round 6): Lie on your back, bend your knees, and lift your hips off the ground. Squeeze your glutes for 20 seconds.
Plank (Round 7): Hold a plank position on your elbows for the full 20 seconds. Engage your core and keep your body straight.
Cool Down: After completing all 7 rounds, take a minute to stretch your butt and abs. Reach for your toes and stretch your hip flexors.