Now that you're a pro with the fitness lingo, get moving with one of these butt-kicking workouts. By By Ashley Boyer September 28, Save FB Tweet More. Both focus on using maximum effort over short periods of time with only brief rest breaks. Both have been shown to burn fat, improve endurance and speed, and aid weight loss. By By Ashley Boyer.
Be the first to comment! No comments yet. Close this dialog window Add a comment. Add your comment Cancel Submit. Close this dialog window Review for. Back to story Comment on this project. Tell us what you think This is one set. You'll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups.
Kettlebell exercises work great, too. Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute. Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees.
After burpees, finish the workout with mountain climbers. Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.
More Fitness Articles. Look for this banner for recommended activities. Cancel Yes. Then, keeping your core tight and torso upright, straighten your legs and press the weight overhead until your arms are straight, rotating your palms to face forward.
That's one rep. How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down.
Repeat on opposite side. How to: Stand with feet slightly wider than hip-width apart, holding one heavy dumbbell like a goblet. Hinge from the hips and bend knees while reaching the dumbbell back and between legs, keeping back flat and core engaged. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. Do as many reps as possible in 20 seconds and then rest for 10 seconds before starting the entire circuit over from the top for a second and final round.
How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side, and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back, and lower down into a squat, bringing hands together in front of chest.
Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. How to: Stand in a standing position with feet shoulder-width apart, arms by sides. Drop body down into a low squat position, with hands on the floor. Then kick feet back, landing in a pushup plank position.
Reverse the motion: Jump feet forward to the outsides of hands to come to a low squat position, then stand back up. How to: Start in a plank position. Drive right knee toward chest, return to a plank and quickly repeat with left knee.
In tabata, you cycle through eight rounds of 20 seconds of work and 10 seconds of rest. All-out effort spikes your heart rate and burns major calories in just a short amount of time. Weight Loss. United States. Type keyword s to search.
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