Fitness
They're short... but spicy.
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If you like HIIT, you might love Tabata. It’s a workout style that involves 20-seconds of intense exercise followed by 10-second breaks, says Sweat Remix’s Angela Gentile. And it gets your heart pumping in a flash. Give it a try with these Tabata workouts for beginners.
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Trainer Maria Sogard says this workout will bring your heart rate up as it works the core, glutes, and legs.
- High knees.
- Shuffle squats.
- Push-ups.
- Jumping jacks.
Do each one for 20 seconds followed by a 10-second break. Complete the cycle 4 times.
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Gentile says alternate between the “A” and “B” exercises with each set.
- A: squats; B: jump squats.
- A: Spiderman plank; B: mountain climbers.
- A: lateral lunge; B: skaters.
- A: down dog + push-up; B: kneeling punches.
4-5 sets, 20 secs. per move + 10 secs. rest.
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Trainer John Gardner says this Tabata workout is great for strength training.
- Squats.
- Push-ups.
- Jumping jacks.
- Sit-ups.
- Lunges.
- Planks.
- Tricep dips.
- Leg raises, lying on back.
20 seconds on, 10 sec. off. Repeat 3x.
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Trainer Brett Corris says this workout will improve your cardiovascular endurance.
- High knees.
- Step run-ups. (Step up and over a low surface.)
- Football fast feet. (Pump feet quickly in a high squat.)
Do 8 rounds, 20 secs. on, 10 secs. off.
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Trainer Chris Lee says this works your entire body.
- Squat, then drive knee to chest.
- High plank, push-up, twist to side plank. Alternate sides.
- Curtsy lunges + weighted bicep curls at the top.
- Glute bridges. Drive hips up.
20 seconds on, 10 seconds off.
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Coach Jenna Caer says these moves combine strength and cardio.
- Power knees + reverse crunches.
- Mountain climbers + plank jacks.
- High knees + Heisman shuffle.
- Jumping jacks + chair tricep dips.
Do each exercise for 1 set. Repeat circuit 4x.
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Trainer Fran Garton says this circuit targets the obliques, legs, and arms.
- Standing side leg raises.
- Standing torso twists.
- Plié position + forward punches.
- Stepbacks. Bend knees, step one foot back, tap toe to ground.
20 seconds on, 10 seconds off.
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This Tabata sesh from trainer Leo Maragas incorporates boxing moves for strength.
- Jump rope + high knees.
- Fast jab/cross punches + mountain climbers.
- Jumping jacks + bicycle crunches.
- Up/down planks + donkey kicks.
Alternate exercises for 3-5 rounds.
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Gentile recommends a 5 to 15-pound weight.
- Squats + single arm pulls. Pick up weight between feet.
- Jumping jacks + overhead press. Jump then push weight above head.
- Bird-dog rows. On all fours, lift one leg and row weight to abs.
- Single leg jump rope.