Just because you’re short on time, doesn’t mean you can’t get in a killer workout – one that will leave you energized. The following explosive cardio and power full-body program incorporates an exercise called “Tabata,” in which you work at your maximum effort for 20 seconds, followed by 10 seconds rest — repeating this on/off interval for a total of four minutes. This effective training method was originally used to train Japanese speed skaters to help them boost their aerobic capacity in a short amount of time and is a great way for both the everyday exerciser and elite athlete to be challenged.
In order to get the most bang for your buck, this workout features movements incorporating the entire body, which will increase your energy expenditure and overall caloric burn. You don’t need a lot of equipment and can knock this out on a busy day in less than 10 minutes. Grab a stopwatch and get to work!
Instructions:
- Do the warm-up moves.
- Complete the Tabata, by going through the series of four movements with 20/10 timing — 20 seconds of maximum work, followed by 10 seconds of total rest.
- Do the cool-down moves.
- Start with the mobility warm-up …
Thoracic mobilization
- Stand with feet hip-width apart and spine straight and tall. Reach your right arm reach across your body at shoulder height.
- Allow your trunk to rotate to the left. At the same time, reach your left hand overhead toward the right side of your body, so that your trunk is leaning to the right.
- Perform the movement for a total of 10-12 repetitions on each side.
- Rest for 30-60 seconds and complete two sets.
90-degree kneeling hip opener
- Kneel with your right knee under your right hip (so your right foot is pointing toward 12 o’clock) with your left hip externally rotated so that your left foot is pointing toward 9 o’clock.
- Lean in the direction of your left knee as you press your right knee into the ground. Hold at the end range of motion for two-to-three seconds, then return to the starting position.
- Perform the movement for a total of 8-10 repetitions; alternating sides.
- Rest for 30-60 seconds and complete two sets.
Transverse lunge to anterior reach at waist height
- Start in a standing position with your feet hip-width apart.
- With your right foot, step back and externally rotate your foot so that it lands pointing in the 3 or 4 o’clock direction (depending on the mobility of your hips).
- Keep your left foot pointed toward 12 o’clock, as you press your left foot into the ground and squeeze your left thigh (to stabilize the knee).
- With both hands, reach directly in front of you at waist height so that you are flexing forward from the hips.
- As you return to standing, press your left foot into the ground to help use your left thigh muscles to pull you back to the starting position.
- Perform the movement for 6-8 repetitions on the first side, then 6-8 repetitions on the second side.
- Rest for 30-60 seconds and complete two sets.
Tabata moves
- Perform move 1 for 20 seconds, rest for 10.
- Perform move 2 for 20 seconds, rest for 10.
- Perform move 3 for 20 seconds, rest for 10.
- Perform move 4 for 20 seconds, rest for 10. Repeat entire sequence.
*Count the repetitions you can complete during the first round, then try to match or beat that number during the second round.
Rotational uppercuts
- Stand with feet shoulder-width apart and knees slightly bent, keeping your elbows bent at 90 degrees with your palms facing the ceiling.
- Push with your left foot to turn your body to the right (allowing your left hip to rotate) as you bring your left arm across your body and swing your elbow up to shoulder height to perform an uppercut. Immediately lower the arm, return to center and alternate sides to rotate to your left as you punch your right arm across your body.
- If you want to increase intensity, hold a pair of light-to-moderate weighted dumbbells in your hands.
- Perform as many repetitions as possible for 20 seconds.
Burpee to long jump
- Start with your feet shoulder-width apart. Drop down to the floor to do a burpee, and as you push off the ground and swing your legs forward, perform a long jump.
- Once you land the jump, immediately jump 180 degrees in the air. As you land, drop into the second burpee and repeat.
- The goal is to turn 180 degrees at landing so that you can do a long jump, quickly turn around, perform a burpee and return back to the original starting position.
- Perform as many repetitions as possible for 20 seconds.
Lateral push-ups
- Start in a standard push-up position. Lower yourself into a push-up by bending your elbows.
- When you return to the top, cross your left hand in front of your right, as you step your right foot to the right.
- Bring your right hand to your right and move your left foot next to the right foot. Once you are reset, lower yourself into a push-up again. At the top, move laterally back to your left, to return to the original starting position.
- Perform as many repetitions as possible for 20 seconds.
Transverse plane bounds
- Start with your feet shoulder-width apart. Lift your right foot in the air and push your left foot into the ground to explode into the air. As you’re jumping off the ground, turn your shoulders to the right so that you turn 90 degrees to your right.
- Land on your right foot, pause and push off your right foot, turning your shoulders left to rotate 90 degrees to your left, to return to the original starting position.
- Keep your hips and knees bent to help absorb the landing. Start with small movements and increase the range of motion as you become more comfortable jumping and landing on one leg.
- Perform as many repetitions as possible for 20 seconds.
- Finish with the cool-down moves …
Deep squat rotation
- Stand with your feet shoulder-width apart. Lower your hips into a squat while keeping your back straight. (If you need more room, you can take your legs wider and externally rotate your feet out on the diagonal.) Hold arms out in front of your body.
- Drop your right knee as you shift your weight to your left hip. Hold each side for three-to-five seconds, then move slowly and alternate from side-to-side for a total for four-to-six times on each side. Rest for 30-45 seconds and repeat.
Kneeling thoracic rotation
- Kneel down on your knees.
- Take your arms out in front of your body. Open your torso to the right hand side as the right arm goes directly behind your body. Keep your eyes and gaze facing forward.
- Take the right arm back to the center, then rotate to the left, taking the left arm directly behind your body.
- Move slowly and repeat on each side for a total of four-to-six times on each side. Rest for 30-45 seconds and repeat.
And just like that, you’re done. Cardio and power in one short and fierce workout.
This workout is modeled by Vinny Pelillo, a personal trainer and assistant fitness manager at 24 Hour Fitness Pleasanton.
