In this article, the author proposes a Tabata routine to do at home.
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Round 1
Jump Squat: Start with your feet shoulder-width apart. Squat down until your hamstrings are parallel to the ground, keeping your hands out in front of you. Then use that stored energy to propel yourself up. Land with bent knees.
Military Press: Grab dumbbells that are at least 8 pounds. Lift your arms up as though you are flexing your muscles. With palms facing front, push up until your arms are extended straight above your head.
Round 2
Clockwork Pushups: Get into pushup position. Don’t move your feet, but walk your right hand out and push up (moving like the second hand on a clock). Switch sides.
Lunges: Step one leg back, and drop down so your back knee is an inch off the ground. Remember to keep your chest up. Switch sides.
Round 3
Butterfly Situps: Lie on your back, with your legs bent so the bottoms of your feet are touching. With your arms straight, keep them on either side of your head as you begin to sit up, pulling up with your abs.
Froggers: Start in pushup position, jump your feet forward to the outside of your hands and then jump back.
Round 4
Side V-ups: Lying on your side, place your bottom arm out in front for stability, with your other arm over your head. Lift your entire body up in one fluid motion, keeping your legs straight and together. Try to touch your feet as you come up.
Plié Squats: Stand with your legs apart, feet facing out on a diagonal. Squat down and keep the hamstrings parallel to the ground. Jump and bring the feet in, then jump back down into the plié.
Round 5
Dive Bomb: Get into downward dog, with your hands and feet touching the ground in an inverted V position. Drive your body forward, with your chest leading the way into an upward dog. Scoop yourself back into a downward dog.
Toe Touches: Lie on your back, with your feet straight up in the air. Lift your upper body to touch your toes, keeping your legs as static as possible
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Try this at home
This Tabata combination torches calories. Repeat each exercise for 20 seconds, take 10 seconds to rest, and repeat four times:Round 1
Jump Squat: Start with your feet shoulder-width apart. Squat down until your hamstrings are parallel to the ground, keeping your hands out in front of you. Then use that stored energy to propel yourself up. Land with bent knees.
Military Press: Grab dumbbells that are at least 8 pounds. Lift your arms up as though you are flexing your muscles. With palms facing front, push up until your arms are extended straight above your head.
Round 2
Clockwork Pushups: Get into pushup position. Don’t move your feet, but walk your right hand out and push up (moving like the second hand on a clock). Switch sides.
Lunges: Step one leg back, and drop down so your back knee is an inch off the ground. Remember to keep your chest up. Switch sides.
Round 3
Butterfly Situps: Lie on your back, with your legs bent so the bottoms of your feet are touching. With your arms straight, keep them on either side of your head as you begin to sit up, pulling up with your abs.
Froggers: Start in pushup position, jump your feet forward to the outside of your hands and then jump back.
Round 4
Side V-ups: Lying on your side, place your bottom arm out in front for stability, with your other arm over your head. Lift your entire body up in one fluid motion, keeping your legs straight and together. Try to touch your feet as you come up.
Plié Squats: Stand with your legs apart, feet facing out on a diagonal. Squat down and keep the hamstrings parallel to the ground. Jump and bring the feet in, then jump back down into the plié.
Round 5
Dive Bomb: Get into downward dog, with your hands and feet touching the ground in an inverted V position. Drive your body forward, with your chest leading the way into an upward dog. Scoop yourself back into a downward dog.
Toe Touches: Lie on your back, with your feet straight up in the air. Lift your upper body to touch your toes, keeping your legs as static as possible
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