Two hundred and forty seconds. Four minutes. A fifteenth hour. That's all the time you need for an intense and effective workout today.
Take a cue from the Nashville-based celebrity trainer Erin Oprea who posted [Dienstag] an Instagram video her demo of a four-minute subbody routine following the Tabata protocol follows. Tabata is a style of HIIT (high-intensity interval training) that includes 20 seconds of intense intense work followed by a 1
You can watch the video on @erinoprea here:
This sequence targets virtually "every muscle down the waist". says Oprea. It also offers insidious cardio, balance and core work.
If you repeat the squat-to-lung movement, you will be working on your buttock muscles, the front and back of your legs, and your core. Oprea says it really aims to get you off your feet as you maintain a constant tension and essentially all of your body weight on one leg for 20 seconds while the other leg moves back and forth.
Because this super-short sequence is so challenging, you'll also get sneaky cardio work. Footwork is "so good that you can increase your heart rate," says Oprea. To maintain stability and balance (this racetrack is also a big challenge), you need to use your core for support, she adds. In other words, this super-short sequence offers a long list of benefits, from the bottom up strengthening to heart work, stamina and balance, making it a truly effective and efficient use of your time.
Oprea loves Tabata sequences. in general, for their fun factor, versatility, effectiveness, and time.
First and foremost, a Tabata can make a challenging workout more fun by turning it into a game, says Oprea, whose book The 4×4 Diet contains a daily Tabata workout plan for all fitness levels. "The majority of my clients say Tabatas are their favorites because they forget they're training," says Oprea, who has worked with Carrie Underwood  Kelsea Ballerini and Martina McBride (amongst others) Others). "It's a race against the clock … you do not want to win the clock."
In addition, the short duration of a Tabata sequence can make training seem intimidating. "You can do everything for 20 seconds," Oprea says, pointing out that the brevity of Tabata should not be equated with ease. "For most people, it sounds easy until you do it," she adds. After all, it is a high-intensity interval training. This short time commitment is ideal for busy athletes. You can string multiple tabata sequences together for a great body workout, gradually tackle tabata sequences throughout the day if you have time, or just a tabata if you really have time. "To do something is better than nothing," says Oprea.
The best part of this kind of circuit? You can do it anywhere with your body weight, says Oprea. (Of course, you can also choose to add Tabata-style weights to meet the challenge.)
In addition, the protocol is impressively versatile, making it ideal for beginners, advanced, and everyone in between. "There are so many ways to make [a Tabata sequence] harder or easier," says Oprea. (Learn more about customizing this specific Tabata switch to your fitness level below.)
Are you ready to start this Tabata sequence? How to perform the 4-minute circuit.
Oprea recommends downloading a free Tabata Timer app (such as the Tabata Stopwatch Pro ) to determine the intervals. The following instructions are for what Oprea demonstrated in the video. However, if you are not yet familiar with the training, do so with the modification described below.
- Put your feet shoulder width apart, shoulders back, chest up, and torso tight. Put your hands on your hips, behind your head, or fold them in front of your chest. This is the starting position.
- Push the butt back and bend your knees for a squat position, then halfway up.
- Kick back with your left foot (about 2 feet) and land on the left ball and keep your heel off the ground.
- Bend both knees to form two 90-degree angles with the legs.
- In this position your shoulders should be just above your hips and your chest should stand upright (a slight movement) Forward tilt is fine as long as your back is flat and not curved or rounded to the front. Your right tibia should be perpendicular to the floor and your right knee should be above your right ankle. The butt and the core should be locked in place.
- Push through the heel of your right foot to return to the starting position. However, only stand about halfway up to maintain tension in your right leg.
- Repeat the above squat-to-lose sequence for 20 seconds and pause for 10 seconds.
- Switch legs and repeat for the next 20 seconds followed by a 10 second pause.
- Continue this pattern until you have worked for 4 minutes.
Remember Oprea says that you have to be at it's core throughout the sequence to keep your balance. If you feel shaky, grab the tight hand of the leg to grab a chair or place it against a wall. Although there is a clear flow to this circuit, make sure that you perform the squat and the lunge as two separate moves and do not merge them, she adds.
To change these tabata, stand at the top With every squat and lunge, the tension on the legs is reduced. To complicate this sequence, hold the weights while you perform the moves and / or double the challenge by making 8 turns on one leg and then 8 turns on the other leg. This means a total of two Tabata rounds, suggests Oprea.  No matter which iteration you choose, "stay focused, let the burning happen, and make good music," says Oprea. And last? "You know it's only 20 seconds and then you can rest."