FULL BODY FAT BLASTING TABATA
DEMONSTRATED AND WRITTEN BY JENNA DOUROS | PHOTOS BY DALLAS OLSEN | MAKE-UP BY JENNIFER STEYN
Over the years I have researched and attempted many different challenges and training methods but have found two styles to be most effective: one being weight or resistance training - which is the bulk of my training - and HIIT.
One style of HIIT I like to perform is Tabata, simply because it is quick, super effective and you can apply it to most types of training exercises. All you need to perform a Tabata workout is a Tabata timer. (You can generally download this from your phone’s app store free.) A towel is also
always a good idea as you’ll need to wipe the sweat dripping off you! And don’t forget to keep yourself hydrated!
This workout is sure to get your heart rate up, boost your metabolism, improve your stamina and endurance, and increase the calories you burn.
It’s a fantastic full body workout for you to do if you are short for time or on the move. It can be done indoors or outdoors and gives a great result when you can’t make it to the gym. I recently used this same workout in my hotel room; having said that, this workout is highly effective and can be used as a part of your weekly training routine.
I like to incorporate HIIT into my fitness regime at least three times per week. The idea of this workout is to really push yourself to complete each exercise in the time allocated for the work component and use your recovery time wisely to get ready for the next onslaught. Remember, try not to sacrifice form or technique whilst trying to push through your barriers.
Most Tabata timers will already have the intervals pre-set for you but if you need to set your own or have a stopwatch close by, the 20/10 ratio is the time you need to set. That’s 20 seconds work and 10 seconds rest. Beginners should attempt to complete two full rounds of the circuit, intermediate four full rounds and advanced six full rounds.
The beauty of this workout is you can keep challenging yourself as well as set yourself goals to increase the amount of rounds you can perform.
Let’s get into it!>>
SET UP: Start in a push-up position on your toes. Your hands should be directly under your shoulders, your butt down and abs tight.
ACTION: As you lower your chest to the ground, simultaneously bring your knee up to meet your elbow. As you push away from the floor, straighten your leg back out to the starting position. Repeat using the other leg.
Training Tip: If you find this move a bit too advanced – and it’s okay if you do (form is far more important) you can either do regular push-ups on your toes or drop down to your knees.
SET UP: Stand up straight with your legs slightly closer than shoulder-width apart and hands by your sides.
ACTION: Squat down and touch the sides of your feet. Explode up by pushing off the ground and separating your legs out to your side. As you do this, bring your arms out to the side and overhead into a clap. As you land, absorb the impact by lowering yourself into a controlled squat. Repeat
SET UP: Start with one foot on a chair or bench and the other foot out in front of you.
ACTION: Keep your back straight and core engaged as you lower the raised knee towards the ground, making sure your front knee does not extend past your toes. Push off your front foot into a jump as you come back to starting position. Swap legs and repeat movement.
Training Tip: If you’re a beginner, try doing alternate lunges: stand with your feet hipwidth apart, bring one foot forward and lower your back knee toward the floor, ensuring your front knee doesn’t go over your toes. Push through your heel back to a standing position before putting your opposite foot forward, and repeat.
SET UP: Stand on one leg and use your arms to balance as you raise your opposite leg up until your thigh is parallel to the floor.
ACTION: Squat all the way down on one leg and raise back to starting position. Swap legs and repeat movement.
Training Tip: If this move is a little daunting, try substituting it for free-weight squats: stand with your feet hip-width apart and lower your bottom back as if you’re sitting on a chair while keeping your back straight. When your thighs reach parallel to the floor, raise and repeat.
SET UP: Sit on a chair or bench, place your hands on the edge of a bench, with straight arms. Slide your bottom off the bench, position your heels straight out in front of you atop another bench or chair.
ACTION: Lower your bottom to the floor, making sure your back stays close to the bench on the way down and back up again. Repeat.
Training Tip: To make this move easier, take your feet off the bench and place them on the floor. If that’s still a little too advanced, try bending your knees and placing your feet flat on the floor.
SET UP: Lie on the floor with your feet positioned atop a bench or chair and arms over your head.
ACTION: As you lift your shoulders off the floor, bring your arms up over your head through the middle of your legs to touch the farthest edge of the bench. Return to the start position and repeat.
Jenna Douros had the honour of winning the 2013 Oxygen cover girl competition. Achieving this long-term goal has given Jenna the opportunity to begin her fulltime Masters degree in fitness. Her experience has allowed her to compile an extensive lifestyle and workout program in the form of an e-book, 'Lift into Life'. To learn more about Jenna as well as her lifestyle and top tips, you can find her on Facebook, Instagram and her website www.liftintolife.com
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