December 4, 2012 at 10:02 am
By Chee Gates
Too busy to exercise? Not anymore. The high-intensity interval training workout known as Tabata can whip you into shape in, well, no time. First, warm your body up for about three to five minutes with some simple calisthenics like marching in place, side to side step touches and basic squats. You don’t want to start this workout cold! Then try the heart-pounding, calorie-blasting plan below from Jessica Smith, co-author of The Thin in 10 Weight Loss Plan. Perform the moves in order, going all-out for 20 seconds then resting for 10 seconds before trying the next move. Do the entire circuit twice; and do the whole workout one to two times a week.
1. High Knee Run in Place
Jog in place, lifting knees up as high as possible, swinging your arms naturally in opposition to your legs.
2. Side to Side Tap
Crouch with your right foot front, left hand on the ground and right hand behind your back. Then push off the ground with both legs and jump up and to the left, landing in a crouched position with left foot front, right hand on the ground and left hand behind your back. Keep jumping, switching sides as fast as you can.
Stand with feet hip-width apart. Squat and place hands on the ground; jump your legs back to a plank position. Quickly jump feet back in to a squat and jump up, reaching your arms overhead. Land in a squat and repeat as quickly as you can.
4. Squat Jumps
Bend knees and lower to a squat, pushing hips behind you. Quickly jump up, reaching both arms overhead. Land in a squat and repeat as quickly as you can.
To finish your workout, spend a few minutes walking easily in place or pacing to help lower your heart rate. Post a comment below and let us know how it went! And find more fast ways to get fit in our January feature “35 Ways To Be Healthier This Year.”
Chee Gates is a health and fitness writer.