20 minute workout that replaces an hour on the treadmill

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

This 20 minute tabata will work every muscle in your body perfectly, burn tons of calories and give your heart a good workout.

What would you choose if you were offered a 20 minute workout from hell that burns as many calories as an hour of running at your average pace on the treadmill? The answer will only depend on the resources at your disposal.

Yes, running and high-intensity interval training are completely different types of exercise, the effects on the body will be different. But when you are limited in time, and the goal is to burn calories, you don't really think about the method.

The goal of tabata is to boost your metabolism and make it work for you to the maximum, burning calories even after your workout is long over.

The complex consists of eight exercises. Each is performed for 20 seconds, followed by a 10-second break. It is recommended to perform four approaches, rest between them - one minute.

1. Running in place

Try to raise your knees as high as possible. You can connect your hands to work, as during a standard run. They should move clearly back and forth parallel to the body.

2. Frog

Make a plank with an emphasis on the wrists, palms directly under the shoulders, body, legs and head form a solid line. The abdomen is pulled in, the pelvis is twisted, the lower back is without deflections. From this position, jump and bring your legs to your arms. The buttocks should be below the knees. Then jump back to the original plank position.

3. Skater

Starting position - feet shoulder width apart. Perform a small jump to the side on the right leg, with the left behind the body. Transfer the main weight to the supporting, right leg. Then, from this position, jump to the other side with an emphasis on your left leg.

Remember to keep your jumps soft. When landing, the knee should be bent, make sure that it does not go beyond the toe.

4. Jumping jack in the bar + pulling the knees to the chest

Make a plank with an emphasis on the wrists, body, legs and head should form a solid line. In a jump, spread your legs to the sides and immediately jump back to the starting position. Then jump forward so that your knees are between your hands and jump back to the plank again. This will be one repetition.

5. Jumping in place with pulling the knees to the chest

Stand up straight. Jump up, bending your legs and trying to bring your knees as close to your chest as possible. Land on soft knees and immediately repeat the jump.

6. Climber

The starting position is a plank with an emphasis on the wrists. Begin to alternately pull your knees to your chest, changing legs as quickly as you can. During the exercise, make sure that the pelvis does not rise.

7. Jumping out of the squat with a 90 degree turn

Starting position - a standard squat: feet shoulder-width apart, socks do not go beyond the knees, the bulk of the weight is transferred to the heels, hands are behind the head, elbows look to the sides. From this position, jump up as high as possible and turn 90 degrees in the jump. Land on soft knees, immediately squat and repeat the jump.

8. Burpee

Stand up straight, then sit down, rest your hands on the floor, palms shoulder-width apart. From this position, exit to the plank by taking your legs back in a jump. Perform a push-up, then jump forward, bringing your knees to your elbows as close as possible. Now jump up and clap your hands over your head. Land softly and repeat the exercise.

If push-ups are hard for you, you can either skip this element and just lie on the mat and then climb to the bar, or choose the lighter option and do push-ups from your knees.