每日健身计划：最简单的Tabata训练 Easy Tabata Workout | POPSUGAR Fitness

The Easiest Tabata Workout You'll Ever Do

by Leta Shy 9/07/15

Image Source: POPSUGAR Photography / Kat Borchart

If you've ever thought that you couldn't get into shape because you don't have the time, equipment, or money for a gym membership, then Tabata should be on your radar. A type of HIIT (high-intensity interval training) workout named after its founder, Tabata's concept is simple, but hard — 20 seconds of high-intensity workouts, followed by 10 seconds of rest, for a total of four minutes. The key to seeing results is to "go 100 percent," says dancer, trainer, and Tom Tom Spark fitness watch ambassador Lindsay Jay. As a busy new mom, she credits Tabata with helping her bounce back into shape when she didn't have time for all those "amazing long workouts" she was used to before baby. Her tip? "You have to really be self motivated," Lindsay says. "The fitness benefits aren't there unless you go 100 percent in those four minutes."

If you're up for the challenge, try out Lindsay's simple Tabata workout below. And don't be scared to make your own! Lindsay says to make sure at least one of the moves works your legs and butt — check out a list of our favorite plyometric exercises to mix and match your own Tabata workout.

The workout: Use a timer or a free Tabata timer app to keep track of your workout. Repeat the two-move circuit four times for a total of four minutes.

Related: Burn More Calories and Lose Weight Faster With These Tabata Workouts

Move 1: Burpees

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• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• Continue for 20 seconds, then rest for 10 seconds.

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Move 2: Running Man

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• Run or skip in place, adding a hop as you alternate legs. Swing arms up in a running motion, making sure you use opposite arm to opposite leg.
• Repeat this running motion for 20 seconds, then rest for 10 seconds.

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