When you think about going to the gym, what do you imagine yourself doing? Do you envisage ‘warming up’ with a walk on the treadmill for 10 minutes, before pushing yourself to run for a few minutes, before resorting to a slow peddle on the stationary bike?
Don’t worry – you’re not alone! That kind of scenario sounds very familiar. The downside is that, even though you’re moving, you’re not making the most of the time you’re putting in to achieving results. Honestly, 20 minutes is all it takes to see real results, and I’m about to tell you how.
The 20-minute Tabata workout is the latest high-intensity workout trend. Here’s how it works: you do 20 seconds on each move, have 10 seconds off, then repeat for four consecutive minutes. The rule is that once you finish the first exercise, you move straight on to the next with no rest time. You only rest for five minutes once you finish a full cycle – and then, if you’re feeling good, you can repeat the cycle.
The point of the workout is to give it everything you can during each 20-second burst in order to maximise fat burn. Okay, let’s do this!
THE 20-MINUTE TABATA WORKOUT
Remember: In between each move, rest for 10 seconds. Repeat until four minutes have passed in total – including work and rest time – then move on to the next exercise.
1. Dumbbell Push-up
Place a pair of dumbbells on the floor (any weight is fine). Hold the dumbbells down and move your body into the push-up position – either on your knees or toes. Lower your body over the dumbbells until your chest nearly touches the floor. Pause and push yourself up. Repeat until 20 seconds have elapsed.
2. Medicine Ball Slam
Raise a soft medicine ball over your head and, keeping your torso straight and core tight, slam the ball into the ground as hard as you can. Pick up the ball, return to the start position, and repeat as many times as you can until 20 seconds have elapsed.
3. Burpee
Standing with your feet shoulder-width apart, jump as high as you can, reaching your arms above your head. Once you land, squat down, place your hands on the floor in front of you, and push your legs out as though you’re in the push-up position. Return to the standing position and repeat as many times as you can until 20 seconds have elapsed.
4. Squat and Press
Grab two medium weight dumbbells and hold them by your side with your feet shoulder width apart. Squat as low as you can, then as you rise back up, lift the weights up and over your head. Return to the start position and repeat as many times as you can until 20 seconds have elapsed.
5. Mountain Climbers
Get into the push-up position and rapidly pull one knee up under your chest while keeping the other leg extended. Repeat with the opposite leg, and switch back and forth as fast as you can until 20 seconds have elapsed.
Tip: To keep track of time in between moves and exercises, download the Tabata Timer app.
What does your workout routine consist of? Would you like to try the Tabata workout?
