- Keep your core tight and back flat as you bend slightly forward.
- Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.
- Now, jump to the left, bringing your right leg behind you and your right arm in front of you.
- Repeat the movement, alternating back and forth.
Do the Tabata: Gym Fat-Burning Workout
37 min
·
7 exercises
The style of today's workout is Tabata. Each exercise is only set to last 4 minutes, your goal is to perform each exercise at a high intensity for 20 secs and then rest for 10 secs before attempting another set. Each exercise is built up of 8 sets. Finish with some light cardio!
Lateral Shuffles
Start out with these. By all means take 5 steps left and 5 steps right for an actual shuffle!
Kettlebell Thruster
No need for heavy weight here!
Snap Jumps
Get ready to activate those abs!
Bench Hops
Now you're burnin', huh? Keep going!
Incline Push-ups
The last one! Make it good!
Stationary Bike
Light spinning will bring your body to a steady state.
Cardio – Running / Treadmill
A light jog to tick off one hell of a workout. Nice work!
This Do the Tabata: Gym Fat-Burning Workout 37 min gym workout plan effectively targets your abs, cardio, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 7 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Do the Tabata: Gym Fat-Burning Workout
37 min
·
7 exercises
The style of today's workout is Tabata. Each exercise is only set to last 4 minutes, your goal is to perform each exercise at a high intensity for 20 secs and then rest for 10 secs before attempting another set. Each exercise is built up of 8 sets. Finish with some light cardio!
Lateral Shuffles
Start out with these. By all means take 5 steps left and 5 steps right for an actual shuffle!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Kettlebell Thruster
No need for heavy weight here!
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
- Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
- At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
- Stand with your feet shoulder-width apart with dumbbells above your shoulders.
- Squat down keeping your back flat and your knees over your toes.
- Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
- Return to starting position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Quadriceps, Triceps
- Stand with feet hip width apart and grasp a barbell with an overhand grip.
- Make sure your hands are placed slightly wider than shoulder-width.
- Bring the bar to chest height and slightly retract your head back.
- Bend the knees, hips and ankles to dip slightly.
- Use your legs to explosively drive your body upwards and drive the barbell off your shoulders, extending your arms overhead.
- Lower the bar to your shoulders and repeat.
Snap Jumps
Get ready to activate those abs!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
- Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
- Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
- Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Place your hands flat on the floor, shoulder width apart.
- Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
- Your body should be in a straight line, with your weight supported on your hands and toes only.
- Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
- Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
- Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
- Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
- Contract the core and return the leg to the starting position.
- Alternate between legs.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Bench Hops
Now you're burnin', huh? Keep going!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Place your hands on the edges of a stable box or bench. Bend at the waist and keep your core tight. Keeping your gaze towards the bench, put a slight bend in your knees.
- Explosively jump, launching your body to the opposite side of the bench. Land on both feet and check your form. Again, make sure your core is braced.
- Repeat the movement, gaining speed as you advance.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Incline Push-ups
The last one! Make it good!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
- Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
- Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
- Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
- Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
- Push up to lift the bar from the rack and hold it directly over you with your arms locked.
- Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
- Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
- At the top of the movement, lock your arms and squeeze your chest muscles.
If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
Stationary Bike
Light spinning will bring your body to a steady state.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Cardio – Running / Treadmill
A light jog to tick off one hell of a workout. Nice work!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
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