Get ready to have fun in the summer sun! Our shredding Tabata workout will make you sweat in 5 min. And you need no equipment, just your body.
Tabata is the most famous scheme among HIIT workouts as it’s short and highly effective. So, get a mat and start melting that fat!
Five Minute Tabata Workout
Work: 20 secondsRest: 10 seconds
1) Jump Lunge
- Start Standing in a lunge position.
- Push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge. Repeat this movement changing your legs.
2) Army Crawl Plank
- Start in a plank position with your shoulders over your wrists.
- Bend your left arm and then your right to get into forearm plank position.
- Lift your left and then right hands again to lift back up into plank position.
3) Jump Squat
- To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up.
- Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor.
- When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible.
- As soon as you touch the floor, immediately repeat the exercise once again.
4) Pike Pushups
- Start in a push-up position, walk your feet toward your arms until your butt is pointing up in the air.
- Place your hands directly under your shoulders, keeping your elbows extended.
- Bend your elbows to lower your forehead toward the ground, stopping just before it touches. Go back to the starting position.
- For more advanced trainees here is Exercise Ball Pike Pushup.
5) Burpees
- Put feet shoulder-width apart.
- Lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Do a push-up. Bring your chest back up.
- Stand up, and then jump into the air while clapping your arms overhead.
6) Mountain Climber
- Come to a hands and knees position on the floor with your toes pointed toward the floor.
- Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
- Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest.
- Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up.
- Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
- Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.
7) Bicycle Crunches
- Lie on your back with your knees bent and your hands behind your head.
- Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground.
- At the same time, move your right elbow toward your left knee so that they meet in the middle of your body.
- Switch your position by bringing your left elbow to your right knee.
- Continue as quickly as possible while still keeping your torso raised up off the ground.
8) Plank Jumps
- Start in a plank position with your shoulders over your wrists.
- In a Jumping Jack motion, jump your legs wide and then back together.
Note: Jump as quickly as you can. Don’t rise your booty.
9) High Knees With a Tap
- Start standing with feet hip-width apart.
- Lift up one knee so that your leg is parallel to the floor.
- Lightly jog with high knees touching each knee with a hand.
10) Shoulder Tap Push-Ups
- Start in a plank position with your shoulders over your wrists.
- Lower your chest towards the ground, bending your elbows.
- Push back up into high-plank position. Lift the right hand to tap your left shoulder at the top and then repeat with the other arm.
Note: If it is complicated to do this exercise from a plank position, go down on your knees and do Kneeling Shoulder Tap Push-Ups.