Ah, Tabata. The mere mention of the word is enough to accelerate the initiate's breathing. And if you are not one of the initiates, trust us when we say that it will only take four minutes to really understand their reaction.
The Tabata protocol requires you to work full for 20 seconds and then rest for 10 seconds. four minutes in total. It is a great way to increase your heart rate and is therefore a feature of many HIIT fitness classes.
This special full-body workout was created by Ben Leonard-Kane, founder of the gym Flykick. It's a taste of the warm-up and intensity levels of a typical Flykick class. Travel to London's Euston Road to experience the mobility, kickboxing, core and relaxing warm-down elements.
"Stand with your feet shoulder width apart, clasping your hips to your hips, keeping your legs as straight as possible and rolling them forward to the front Hands on the floor, "says Leonard-Kane. "Go forward with your hands until you are in a high plank position, then slowly get back on your feet and roll back to the starting position."
Lumbar rotation with gluteal bridge
Reps 10  "Lying on your back, lift your knees to your chest and bend them 90 degrees," says Leonard-Kane. "Turn your knees from this position as far to the right as possible to the right side of your body while keeping your shoulders on the ground. Hold it for two seconds, then turn it to the left as far as possible and hold it for two seconds.
"Put your knees back in the middle and then put both feet on the floor. Lift your hips off the floor until your knees, hips and shoulders form a straight line that squeezes your buttock muscles and tightens your abs throughout the movement. Hold this position for two seconds and then lower to the ground again.
Reversed Lunge with Knee Drive
Reps 10 each leg
"Walk right leg back into a lunge and drop it Both knees are bent 90 °, the right knee is lifted off the ground, "says Leonard-Kane. "Make sure your front knee does not go over your toes. Get off your front leg and come to a stop again. Bring your right knee into your waist as if you were sprinting. Stop again and repeat the same movement on the left side.
Prisoner squats with rotation
"Stand with your hands behind your head and squeeze the shoulder blades gently together," he says to Leonard-Kane "Squat down until your knees are bent by 90 °. Keep your heels on the ground throughout the movement. Turn your torso to the left and turn it on your right foot for a gentle spin through the spine. At the second repetition, turn to the right and change the direction with each repetition.
This training consists of four Tabata-style circuits, each lasting four minutes and targeting different muscle groups, focusing on your Lower Body in Circuit 1, Upper Body in Circulation 2, Cardio in Circulation 3 and Core in Circulation 4.
"When you perform HIIT exercises such as Tabata, you not only improve your strength and burn fat, but also your cardiovascular system. "Leonard-Kane says.
"Run Exercise A for 20 seconds for each cycle and then rest for 10 seconds. Then run Exercise B for 20 seconds and then rest for 10 seconds. Go through four cycles of four minutes in total. Rest one minute after each lap before proceeding to the next one.
Most exercises will perform a lighter regression if you find it too hard. Some have harder variations if you need the extra challenge.
Circle 1: Lower Body
1A Jump Step
With your right leg extended forward, let fall until both knees are bent 90 °. From this position, move away from your front leg, pin your buttock muscles on this side, jump into the air, and swap your legs so that you land on your left leg in one lunge.
Regression: Reverse Lunge  1B Prisoner Squat Jump
Stand with your hands behind your head. Drop into a squat, then pull back and jump into the air.
"Keep your shoulder blades gently pressed against each other and the weight on your heels throughout the movement," says Leonard-Kane.
Regression: Prisoner Squat
Circle 2: Upper Body
2A Triceps Dip
Look away from a bench and hold the edge apart with shoulders straight and arms straight. Immerse yourself until your arms are bent at a 90 ° angle, then push them back up.
"Keep your lower back close to the edge to avoid squeezing over your shoulder," says Leonard-Kane. "Make sure you reach out at the top of the movement to extend your triceps."
Regression: Bend your legs to decrease the resistance.
Progression: Stretch your legs to increase resistance
2B Wide pressure
Bring your hands into a print position that is wider than your shoulder. Drop your chest to the floor and push it back up.
"If you keep your hands wider than shoulder width apart, you'll be putting on the muscles in your chest and not your triceps again," says Leonard-Kane. "Focus on slow, controlled movements that lift your chest an inch off the ground every time you repeat it."
Regression: Place your knees on the ground
Progression: Clapping press-up  Circle 3: Cardio
Squat down Put your hands on your feet and jump your feet back into a print position, then jump forward again, stand up and jump into the air.
"When you move from the print position to the stand, place your feet outside the hands to relieve the lower back," says Leonard-Kane. "And do not forget to press the gluteal muscles and push your pelvis at the top of the movement."
Progression: Burpee to pinch the jump
3B High Knee
Run knee-high on the chest.
"Make sure your legs reach your hips every step, engaging your lower abdominals," says Leonard-Kane. "Use your arms to help you create momentum as if you were sprinting."
Circle 4: Core
Lie with your legs straight on your back and arms on the sides. At the same time lift your shoulders off the ground, lift your legs and hold them straight to form a V-shape. Lower almost to the ground.
"Make sure to fully stretch your legs every time you repeat to attack the lower abdominals," says Leonard-Kane. "Do not let your shoulders touch the ground in the lowering phase of the movement."
Regression: Place your hands behind the torso to stabilize, but the motion of your legs remains the same
Lie on your back, legs straight and arms extended behind your head. Lift one leg and at the same time lift the upper body off the ground, with the outstretched arms leading to your toes. Then lower and repeat with the other leg.
Regression: Shearing Stirrup
Progression: Do not let the dormant leg touch the ground