The Tabata Fat Torcher

Nadine du Toit talks us through her training regime
ByNaomi ChaddertonThursday , 13 August 2015

 

Resistance to get going is one of the biggest obstacles to getting your daily endorphins kick but want to know the secret? You need to trick your mind with the promise that your exercise will be short and sweet with lots of rest in between! Introducing Tabata – everyone’s favourite interval training method that consists of eight rounds of 20 second workouts with 10 seconds rest between each. Nadine’s stringed together 3 Tabata routines for a full-body workout you can do anywhere – all you need is a skipping rope and a bench or step and you’re good to go…

Tabata 1
The Skipping Warm Up: 4 minutes
·       Slow skipping for 20 seconds.
·       Rest for 10 seconds.
·       Slow skipping for 20 seconds.
·       Rest for 10 seconds.
Repeat 4 times

 

 

Tabata 2
Part 1

The Push-up Flip and Dip: 2 mintutes
·       Use a bench or table to do 5 push-ups. Make sure you keep your body in a perfect plank position when lowering your chest by tightening your core and hips.
·       Flip over to face the sky and do 5 body weight triceps dips. Keep your bum close to the bench and bend your knees slightly for support.
·       Repeat for 20 seconds.
·       Rest for 10 seconds.
·       Repeat 4 times.

Part 2
Mountain climber: 2 minutes
·       Again using a bench for support, keep your body in a straight plank position.
·       Bring one knee to your chest at a time and squeeze your abdominal muscles.
·       Increase the speed so you are ‘running in one place’ ensuring your knees reach your chest.
·       Repeat for 20 seconds.
·       Rest for 10 seconds.
·       Repeat 4 times.

 

 

Tabata 3
The Leg Thruster: 4 minutes
·       Using a bench, start with one foot up and the other on the floor.
·       Jump up as high as possible so your foot leaves the ground and the knee drives to your chest.
·       Return to the standing position as gently as possible. To keep your balance, squeeze your core muscles tight.
·       Repeat on the same leg for 20 seconds.
·       Rest for 10 seconds.
·       Repeat on the opposite leg for 20 seconds.
·       Rest for 10 seconds.
·       Repeat 4 times. 

 

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