If you need a quick assignment break and want to get the blood moving and creative juices flowing even if you’re short on time, here are some easy exercises that don’t require much space or equipment besides yourself. Doing these 5 exercises in the Tabata style will only take 20 minutes, but you’re sure to feel the results immediately.
What is Tabata?
Tabata is a branch of High Intensity Interval Training, which is alternating short periods of intense anaerobic exercise with less intense recovery periods.To get the most out of your workout, perform these with 20 seconds of intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Too easy right?
Here are 5 exercises for you to try at home. Next time, bring them to the gym and see if your friends can keep up with you.
Note: There are a heap of Tabata or similar timing apps available to help get you through these sessions.
1. MOUNTAIN CLIMBERS
Mountain Climbers, sounds fun, right? This exercise will fire up most of your muscle groups and raise that heart rate.
Get into a plank position, raise your right knee to your chest, return, then perform the same movement with your left leg. Do this as quickly as possible for 20 seconds, so that one knee is always driving forward.
Here’s a beginner’s video to get the hang of it.
The equally loved and hated, squat! Great for your leg and butt muscles.
Feet just outside shoulderwidth apart, activate glutes and tummy muscles, shoulders back, lower yourself like you’re sitting in a chair to 90 degrees. Drive through the feet, put wait through the heals as you stand back up. You’ll be feeling the burn.
3. BICYCLE CRUNCHES
- This is a great exercise that really works yours abs, obliques, and glutes.
- Lie flat on your back on a mat or a rug.
- Bring your hands to the side of your head.
- Bringing one knee towards your chest and bring the opposing elbow towards it.
- Keep crunching and alternating.
The ever-divisive burpee, perhaps the most hated but rewarding of all exercises.
The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”.
- Begin in a standing position.
- Move into a squat position with your hands on the ground. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet into squat position. (count 3)
- Stand up from the squat position (count 4)
5. GLUTE RAISES
This is a good way to end your Tabata session, because it’s not as intense as the previous exercises, but you’re still going to feel this in your legs and glutes.
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Short video on Glute Raise technique.
That’s it! If you’re doing all these properly, you should work up quite a sweat. It’s only 20 minutes, but those 20 second periods of high intensity work can sometimes seem like they’re taking forever, and the 10 seconds rests can seem way too short.
Stay tuned for more fitness and health blogs from the Atira team, and make use of your amazing gym and pool facilities to maximise your health and well being. Have a great day!
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