When Madonna and Justin Timberlake grooved and sang about saving the world in 4 minutes, didn’t we all shake a leg and thought about having a fit body like the queen of pop and JT? Well what if we can’t save the world in 4 minutes, we can definitely have a body like Madonna and JT in 4 minutes. Don’t believe me? You will when I will give you your tabata moves. Forget about those energy sucking workout sessions! It’s time to shake a leg and burn the fat.

Today when people have no time these Tabata moves can be a time savior. Tabata moves are designed in a way so that they last 4 minutes. All you need is just 4 minutes. Here are 5 Tabata moves that everyone should know.

1. Burpee

• Start with a standing position.
• Drop into a squat position with your hands on the ground.
• Arms extended, kick your feet back.
• Immediately turn yourself back to the squat position.
• Jump up from this position and clap overhead. Remember to act like a Ninja! (Your feet should  leave the ground)

2. Sprint

• Are you ready with your sport shoes on? We are gonna run miles but with some rules.
• Stretch properly and warm yourself up to avoid any injury.
• Sprint a certain phase of your race. Rest in-between and continue. Repeat.
• Cool down by walking or jogging.

3. Russian Twist

• Sit with your legs bent and adjust so that your legs are bent at 90 degrees and your torso is leaning back slightly.
• Hold a weight plate with both hands and stretch your arms out.
• Keep your stretched arms parallel to your thighs. This is the starting position.
• Keeping your lower body still, twist your torso to the right.
• Stop twisting when your arms are parallel to the floor.
• Move back to the starting position. Repeat the above steps.
• Repeat 8 times i.e., one set. Rest for 30-60 seconds.
• Do one or two more sets.

4. Push Ups

• Put your hands directly below your shoulder on the ground.
• Straighten your hands. Tuck your head in.
• Move up and down on your arms. Find a rhythm.

5. Lunge Jump

• Start in lunge position.
• Jump up and swap leg position in air.
• Raise your hands.
• Land in another lunge and pick up the next jump.

 
“I’m outta time and all I got is 4 minutes, 4 minutes, hey!!”

Aren’t these exercises beneficial?  All you need is just 4 minutes a day and soon you will get rid of all that extra fat for which you have been working day and night in the gym. Share your 4 minute experience in the comment below.