Tabata, a popular type of interval training, is named after Japanese professor Izumi Tabata who co-authored a 1996 study that found intense four-minute workouts done five days a week for six weeks improved your VO2 max (maximal oxygen consumption) and anaerobic energy supply system. 6.Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions. 1.Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. 3.Twist your torso to the right side until your arms are parallel with the floor while breathing out. 4.Hold the contraction for a second and move back to the starting position while breathing out.
2.Lower your body into a squatting position, placing your hands on the floor in front of you.
1.Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. 4.Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest.


5.After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions. 1.Facing down, get into a full push up position, making sure to keep your back in line with your legs and keeping your arms extended and firm. 3.Slide your feet apart until you come into a challenging V-position and slide them back together. Top.me A» Fitness A» Fat-Burning Full-Body 4-Minute Tabata WorkoutNo time for a full workout?
Keep your back straight and shoulders back and bring your upper body up until you can see over your knees.
Bring your right knee closer to your chest reach your left elbow to your knee, alternating quickly.
Adaptations of Tabata allow for 20-60 minute workouts all of which have short, intense work periods followed by short rest periods. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped.


Now move to the opposite side performing the same techniques you applied to the right side.
This form of High-Intensity Interval Training burns up to 15 calories per minute, meaning just a short workout will leave you sweaty, full of energy, and ready to take on your busy day.
Note:The higher the elevation of the flat bench, the higher the resistance of the exercise is.
For extra benefits, repeat the tabata workout for 5 cycles – you will have done a complete workout in just 20 minutes total! For extra benefits, repeat the tabata workout for 5 cycles a€“ you will have done a complete workout in just 20 minutes total!



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