Tabata Exercises for First Timers

Tabata exercise is fast becoming a trend in the fitness industry as it provides new challenges to your body. Many who have tried this workout have certainly lost a fair amount of pounds while toning and sculpting their muscles. However, for those who want to try this workout program for the first time, you might feel a bit overwhelmed with the exercises included and the intensity but don’t you worry. There are exercises for beginners which you can start with to get accustomed to the workout in the higher levels.

Here are some beginners Tabata workouts to try out.

Burpees. Stand with feet at hip-width apart then go down into a low squat. Place your hands in front of you on the floor then quickly kick back your legs to go into a push-up position. Jump back into a low squat then jump up as high as you can. You will land in your first position. Do as many reps as you can within 20 seconds.

Mountain Climbers. This exercise can elevate your heart rate while strengthening your legs and core. Go into a high push-up pose. Raise your right knee towards your chest while your left leg is extended behind you. Return your right leg to its first position while raising your left knee. Make sure that your body remains level as you continue alternating your knee raises for 20 seconds. You can start slow if you’re a beginner then increase your speed as you get used to the workout.

Jump Squat. Stand with your feet hip-width apart and toes parallel to one another. Tighten your core and your glutes as you push your hips back to go into a squat. At the bottom of your squat, push down on your feet to jump up explosively then land on your toes lightly. Sink back into a squat to complete one rep. Do as many reps as you can within 20 seconds.

Superman. This is a good Tabata exercise to strengthen your back while engaging your hamstrings, core, and glutes. For this exercise, you need to lie face down on the floor with your spine in neutral position. Your arms should be extended before you with your legs straight. While keeping your chest on the floor, raise your arms and legs as high as you can while squeezing your glutes and shoulders. Lower your arms and legs back down then repeat.

Lunge Chop. Start this exercise in a lunge position with your right foot forward and your left leg extended behind you with the knee bent. Keep your hands clasped in front of you then drive it down on the outside of your right knee. Jump up quickly with your hands raised overhead then switch feet upon landing so that your left foot will be in the forward position. Go into a lunge then drive your hands to the outer side of your left knee. Keep alternating legs for a full 20 seconds.







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