5 Minute Fat Shredding Workout. Get in Shape for Summer!

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 seconds

Rest: 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.

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Tone Up Your Inner Thighs With These 8 Effective Exercises

These 8 effective exercises will make you feel the burn in your inner thighs in no time.

Add some of the exercises to your next leg day for a home or gym workout.

 1) Plank Jacks

Plank Jacks

• Start in a plank position with your body in a straight line.
• Jump your feet wide keeping your buttocks down. Jump your feet back together.
• Do 12-15 jumps.

Note: You can substitute this exercise to a Sliding Plank putting each foot on a folded towel, paper plate, or gliding disk.

Sliding Plank

2) Pulsing Lateral langes

Lateral Lunge

• Take a big step to your left pushing your hips backward and lower your body bending your left knee. 
•  Pulse 3 times, then quickly push yourself back to the starting position.

3) Sumo Jumps

Sumo Jump Squat

• Stand with your feet slightly more than hip-width apart, toes facing out. Lower into a Sumo Squat and jump up straightening your legs.
• Land in a Sumo Squat again. Do 10 reps.

4) Wide Stance Leg Press

Wide Stance Leg Press

• Start off sitting down on a leg press machine, placing your feet on the platform in front of you slightly wider than shoulder-width.
• Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count.
• Return back to the starting position. Do 12-15 times depending on your weight.

4) Plie Squat

Plie Squats

• Start off standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
• Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
• With a controlled motion return to starting position.

Note: you can use a dumbbell to add more weight.

5) Inner Thigh Circles 

Inner Thighs Circles

• Lie on the side, propped up on the forearm on floor for support. Straighten the back leg and do 10 clockwise circles  then do 10 circles in the other direction. Lower the leg. It will be one repetition.
• Do 10 reps for each side.

6) Resistance Band Clamshell 

Resistance Band Clamshell

• Lay on your side with your legs bent and knees together. Put a band around your knees. Open the top knee up slowly and take it back to the bottom knee in a clamshell motion.
• Do 15 repetitions with each leg. 

7) Sumo Deadlifts

Sumo Deadlift

• Start off with a weighted barbell on the ground and spread your feet very wide apart. 
• Bend your knees and body and grip the barbell with one underhand grip and one overhand grip.
• Extend through with your hips and knees to drive the barbell up off the floor driving your hips into the bar.
• Return back to the starting position. Repeat 8-10 times considering your weight.

Note: You can use dumbbell or kettlebell instead of a barbell.

8) Exercise Ball Squeeze 

Ball Squeeze

• Lie with your back flat on the floor. Put an exercise ball in between your feet and slowly lift straight legs with the ball up toward the ceiling to make a 90 degrees angle.
• Start squeezing the ball with both feet. Do 5 squeezes and pause. This will be one rep. Repeat 10 times. 

Note: If you don’t have an exercise ball, use a medicine one or a pilates “magic circle”.

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6 Moves to Blast Annoying Bra Bulge

Want to get rid of that flesh overflow above or below your bra? The first step in getting rid of bra bulge is to make sure you’re wearing the right size bra, the second is to tone and shapen your upper back muscles.

Here’s a secret the top trainers know: A strong back is not only important for aesthetics, but it’s your best defense against pain, injury, and poor posture for years to come.

Do 1 set of each exercise back to back, with little to no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).

1. Dumbbell One Arm Row

Dumbbell One Arm Row strengthens both your back, biceps and shoulders.

• Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor.
• Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.
• Hold this position for a count, then return slowly back to the starting position.
• Repeat 12 times.

2. Dumbbell Bent Over Delt Raise

Dumbbell Bent Over Delt Raise is great for your upper back and shoulders.

• Start off standing in front of an incline bench holding a pair of dumbbells in each hand, bending slightly at your knees and keeping your abs tight.
• Bend over slowly until your forehead touches the top of the bench, keeping your arms handing at your sides and palms facing each other.
• Slowly raise your arms out to their sides, squeezing your deltoids on the ascent.
• Once your arms are parallel with the floor, hold for a count while squeezing your muscles then return back to the starting position.
• Repeat 12 times.

You can do this exercise without holding your forehead the top of the bench. Just bent over and keep your balance.

3. Machine Assisted Pull Up

The assisted pull-up machine works the same muscle groups as the lat pulldown, however standing position lets you fire more muscles.

• Start off setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon.
• Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling.
• Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count.
• Return back to the starting position.
• Do 12 reps. 

4. T Raises

• Stand with feet hip-width apart.
• Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
• Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. Make sure to keep core and glutes engaged the entire time.
• Do 12 reps.

5. Machine Lat Pull Down

Lat Pulldown primarily targets not only the “lats” muscles but also hits the lower and middle trapezius.

• Start off sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor.
• Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles.
• Hold for a count then return back up to the starting position.
• Do 12 reps.

6. Inverted Row

Inverted Raws not only build a strong, functional upper back, but also challenge core stability.

• Start off by taking a barbell and placing it on a rack at about waist level.
• Position yourself underneath the bar, grabbing it with a shoulder width grip and keeping your body extended straight out with heels on the ground.
• Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to lower back.
• Hold this position for a count then return back to the starting position.
• Repeat for as many reps and sets as desired.
• Do 12 reps.

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10-Minute Lower Abs Workout to Get Rid of Your Tummy

Forget crunches – with this lower abs workout you will feel the burn in your core.

Here is the quick, yet intense 5-minutes abs workout version:

Use this abs workout four or five times a week, combine it with cardio and sensible eating and you will get a more toned and slender stomach in six weeks.

Note: when performing lower abs exercises, technique is important:

• Back must be pressed to the floor;
• Engage your abs to avoid lower back injuries;
• Control the motion using your core not legs or back.

Do each exercise for 30 seconds.

1) Leg Raise

• Lay down on the ground with your body in a straight line. Keep your arms by your sides or under your glutes to avoid back arching.
• Lift your feet off the ground, and extend your straight legs up to the sky.
• Slowly lower both legs down at 45 degrees, keeping them as straight as possible.
• Don’t let lower back coming off the ground. This is the point when you have to start raising legs up again.

Modification: To make Leg Raises more intensive, use ankle weights onto your feet.

2) Reverse Crunches

• Lay down on the ground with your body in a straight line. Keep your arms by your sides or behind your head.
• Lift legs and bend knees to 90 degrees.
• Pull knees in toward chest and hold for 2 seconds. Slowly lower legs back to starting position.

Note: Avoid swinging your legs up. Lift your legs controlled, using your abs.

3) Medicine Ball Sit-ups

If you have problems with back, be careful when doing this exercise. If you feel pain avoid it or substitute with some other.

• Lay down on the ground with your body in a straight line holding a medicine ball with both hands above your head.
• Lift legs and bend knees to 90 degrees.
• Raise your torso into a sit-up position simultaneously bringing a medicine ball over your knees.
• Pause, then slowly lower back down to starting position.

Note: Squeeze abs in a sit-up position for a few seconds. Control the motion using your core when raising your torso.

4) Air Bike

• Lay down on the ground with your body in a straight line. Keep your arms by your sides, elbows bent at 90 degrees.
• When raising up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. 
• Lower your body back and repeat on the right.

5) Mountain Climber Twist

• Start in a plank position, legs extended and hands directly under your shoulders.
• Bend your left leg and bring your knee toward your right arm. 
• Move your left leg back to the starting position and your right knee toward your left arm.

Note: stabilize your abdominal muscles and straighten your back.

6) Suitcase Crunch

This exercise can be performed with or without a ball. Use a ball engage not just lower abs but inner thighs.

• Lay down on the ground with your body in a straight line. Keep your arms behind your head.
• Lift legs and bend knees to 90 degrees.
• Simultaneously lift your hips  and your head and shoulders a few inches off the floor, making a crunch. 
• Hold for a few seconds and get back to a starting position.

Note: Raise using your abs. Don’t bring elbows together, keep them parallel to the ground. Avoid making pressure on your neck.

7) Scissors

• Lie on your back with your arms on the floor by your sides, legs straight at a height you can hold without arching your back.
• Take your left leg over your right so they cross, pull them apart again, then bring your right leg over your left to complete one rep.
• Repeat this abs workout 2-3 times with little to no rest between the exercises. Remember to control every motion feeling the burn in the abs. 

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