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They say summer bodies are made in winter. We are at the beginning of the shivers month, and there’s no better time to set our body goals. This routine will not only save you a lot of time but, if done intensively and correctly, you will reap the rewards.
For four minutes a day and with regular clean-minded eating habits (oh gosh), Tabata training can help with losing weight, and all you’ll need is a skipping rope and a timer.
To start, set your timer for eight rounds of 20 seconds’ work and 10 seconds’ rest.
Also, get your mind-set ready to push through, but always bear in mind to keep proper form so as to avoid injuries.
For newbies to this kind of routine, sacrifice intensity rather than form. Over time, the better you get at performing a move, the quicker it becomes to execute.
One “assumed” simple move this session will include the cardio move of skipping rope. Then the combo moves will aim to target more muscle groups at a time. This is where added fat-burning comes in. But this kind of routine will have you feeling tired, so invest in some good night’s shut-eye.
And also don’t forget to warm up before the workout. The breakdown of the session is as follows:
. Set your timer for eight rounds of 20s of work and 10s for rest, and do the whole workout twice. It should not take more than four minutes.
The workout moves:
20s of jump rope butt kicks
10s of resting
20s of yoga crunch legs lower
This next move really targets the abs. Lie on your back with your head lifted and supported by your hands. Lift both legs off the floor and then crunch them in so that your knees and elbows touch. Then straighten your legs in front of you and lower them, but not all the way down. Push this flow for 20 seconds. Focus on your form. That means keeping your lower back on the ground
Yoga crunch legs lower PHOTO: tebogo letsie2.3
10s of resting
20s of double pop to touch down squat
This combo’s results will make your thighs have feelings the next day. But you’re a trooper. So start with your legs apart in the squat position. Jump to bring them together as you land into a narrow squat, and then jump back apart. After two jumps of each, lower your upper body, still squatting, and bring both hands to touch the floor. Maintain a straight back 
Double Pop to Touch Down SquatPHOTO: TEBOGO LETSIE|3.3
Double Pop to Touch Down SquatPHOTO: Tebogo Letsie3.4
10s of resting
20s of plank knee to elbow to downward dog
This last one incorporates a nice stretch. In the plank position, bring your left knee to tap your left elbow. Then do the same on the right side. Then, instead of going back to the plank, get into the downward dog pose. To really feel the stretch here aim to ground your heels but the back of the legs and arms should be stretched, and tuck in your belly. But you must still breathe, please!. Check out a full workout video on citypress.co.za
Plank Knee to Elbow to DownDogPHOTO: Tebogo Letsie4.3
10s of resting
Do this twice daily and see the results!
