Time For Tabata

By Fitness By Holly Davidson Photography By David Loftus

Time For Tabata
Fire up your metabolism with this super-short, high-intensity workout. Known as Tabata training, each exercise is performed for just 20 seconds with a 10-second rest in between. Four minutes of these moves is all you need.

Dips with Bent Knees


This exercise will target your triceps, core and “bingo wings”. Come to the edge of a chair, fingers facing forward. With your knees bent, lower your body, bending your elbows to 90 degrees. Push back up. Keep your back close to the chair throughout.



Thighs, butt, core. Stand tall with your feet shoulder- width apart. You can place an exercise ball behind you if you wish (as shown). Hold your arms straight out in front of you at shoulder height. Keep your back straight and bend your knees until your butt just touches the ball. Push your hips back and keep your weight over your heels. Stand back up and repeat.


Elevated Back Lunge

This exercise will help your thighs, bottom, core 
and balance. Stand tall in front of a chair or 
step, take a big step forward and place your back foot on the chair or step. Bend your front knee 
and lower your body without leaning forward, keeping your back straight. Try holding this for 
25 seconds per side.


Egg Roll

This will target your core. Sit upright on the floor. Bring your knees towards your body, keeping your feet together and flat on the floor. Keeping your hands on your shins, round your back and tuck your tailbone under. Roll back onto your shoulders in a nice smooth action, ensuring that you don’t roll back onto your neck. Roll back to the starting position.


Squat Thrusts

This is great for fat burning, your core, legs and shoulders. Assume the high plank position with your arms straight and your shoulders over your hands. Engage your stomach muscles, creating a strong core. Jump your feet in towards your chest and straight back out to the starting position and repeat. Keep your core engaged throughout and your bottom down.






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