5 effective tabata-style high-energy workouts

Hello, ladies! How are your workouts for the beach season? Maybe you are already tired of ineffective exercises? What if we tell you that we have something super effective for you? You can sculpt gorgeous curves with the help of tabata workouts and exercises.

The coolest thing in this workout is that you only need 4 minutes to complete all the exercises! Not 20 not 30, not 40, but only 4 minutes!

Tabata consists of four-minute workouts that actually work – and all it takes a yoga mat, a set of dumbells, and your desire! When doing a four-minute Tabata workout, you will cycle through eight rounds of 20 seconds of work, with each period of work followed by 10 seconds rest.

So if you’re working with a set of four exercises, you’ll end up performing each exercise two times through.

For example, if you are doing a series of squats, lunges, push ups, and rows, you would perform squats for 20 seconds, rest for 10 seconds, perform lunges for 20 seconds, rest for 10 seconds, perform push ups for 20 seconds, rest for 10 seconds, perform rows for 20 seconds, rest for 10 seconds, then cycle through the series a second time.

In this article we offer you a list of 5 effective Tabata-style high-energy workouts. All these workouts include a variety of exercises that hit all fitness levels. They will definitely leave you feeling shaky and spent. The choice is yours!

#1. Lunges

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1. Stand with your feet hip-width apart, keep your back straight, your shoulders back and your abs tight.

2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.

3. Stand back up and repeat the movement.

4. Alternate legs until set is complete.

#2. Push Ups

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1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.

2. Start bending your elbows and lower your chest until it’s just above the floor.

3. Push back to the starting position. A 1-second push, 1-second pause, 2-second down count is ideal.

4. Repeat

#3. Burpee

The Burpee - YouTube

1. Stand straight with your feet shoulder-width apart.

2. Squat and place your hands in front of your feet.

3. Jump back until your legs are fully extended and your body is in plank position.

4. Do a push up, jump forward and then push through the heels to return to the starting position.

5. Repeat until the set is complete.

#4. Squats

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1. Stand up with your feet shoulder-width apart.

2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.

3. Press your heels into the floor to return to the initial position.

4. Repeat until set is complete.

#5. Rows

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1. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.

2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades.

3. Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.

4. Repeat.