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Runningin the summer can be a drag.
Katie Thompson
Sure, more hours of daylight means more time to fit in a jog before or after work.
For me, it makes way more sense to get in acardio workoutindoors.
Because actually walking to the gym involves braving the heat, too.
The difference is that the Tabata method is meant to be done specifically for only 4 minutes.
“Burst training is traditionally a two-to-one ratio, 20 seconds on and 10 seconds off.
What youre trying to do is recreate sprint intervals,” Kline says.
You also conveniently get to fit in both strength training and cardio in one quick workout.
Kline’s workout below has five moves that you will do for 20 seconds each.
Repeat the above circuit eight times to make this workout 20 minutes.
If you have only have 15 minutes, do it six times through.
And don’t forget to properly warm up before and cool down after!
Stationary Sprinter 20 seconds
Sprinting is a really simple way to increase your heart rate.
“Its important to engage your entire body.
Boxer Stance 10 seconds
This is your active rest.
Between each move, recover for 10 seconds by doing boxer stance.
Hold your fists up by your face.
Squat Thrust 20 seconds
Kline calls this “the mother of all burst training moves.”
This movement is a good option that works your whole core but concentrates on your obliques.
Criss-Cross Pickup 20 seconds
This move gets your heart pumping and fires up your glutes and quads.
Power Plank 20 seconds
Thismoving plank variationrequires your arms, core, and legs to all engage.
Plus, jumping and having to rebalance yourself each time increases how hard your entire body has to work.
