Hakuna Tabata: 5 Kickass Tabata Moves


Learn Tabata Moves
Learn Tabata Moves

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.


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