Have you decided to finally do more exercise this year, but can't motivate yourself to go to the gym? Believe us – we know the problem too. Because let's be honest - when it's cold and stormy outside, we don't like leaving the house. And who has the time to spend an hour or more in the gym? Whether a cardio workout at home or ashort morning workout in bed– we don’t actually need a fitness membership to shed the pounds. How about a super quick and just as effective 4 minute workout instead? Yes, you read that right! The intensive Tabata training is the magic formula for anyone who wants to achieve maximum fitness success in a short amount of time! Don't believe us? Then you should try out our training plan today and after just a few weeks you will be amazed at the results!
4 minute workout: What makes Tabata training so effective for losing weight?
If you want to tone your body quickly and effectively in the shortest possible time, a quick 4 minute workout is just the thing. The Tabata is a special formdes HIIT Trainingsand the method is characterized by a very intensive alternation of stress and recovery. A Tabata always consists of 8 intervals of 20 seconds of physical exertion and then a 10 second break. Unlike classic endurance training on the treadmill, the 4-minute workout impresses with its great afterburn effect. The quick change accelerates fat burning and also promotes muscle building. But: No effort, no success! In order to achieve visible results and get the most out of your training, you have to really give it your all in these 4 minutes and push your body to the limit.
Get fit in 4 minutes with this Tabata workout
Okay, are you ready to work up a sweat? Then you are in good hands with our 4 minute workout! In order to accelerate calorie consumption, the following training plan uses all important muscle groups at the same time and is therefore ideal for a quick full-body workout. Regardless of whether you are a beginner or a fitness professional - it is extremely important to perform the following exercises to the absolute limit and with correct form. To adhere to the specified intervals, use the timer on your smartphone or a stopwatch.
- Warm-Up –To prepare the body for the upcoming stress, you should first warm up for 2-3 minutes. Suitable exercises for this include jumping rope, jumping jacks or squats with your own weight.
Bear Crawl Übung
The Bear Crawl exercise, or “Bear Walk” in German, is an excellent and extremely effective plank variation. This allows you to train your whole body at the same time and also improve your coordination. First, get into the classic all-fours position and lift both knees slightly off the floor. Then tense your stomach and crawl forward with your arms outstretched. Make sure your back is straight and your shins remain parallel to the floor at all times.
Jumping lunges
The 4 minute workout is all about getting your heart rate up and jumping lunges are just the perfect exercise for that! The starting position is the classic lunge. Hold your hands on your hips or in front of your chest and place one foot forward and bend it. Tense your stomach, back and bottom and jump off the floor powerfully. While in the air, move your legs in the opposite direction and repeat. To increase the difficulty, you can perform the exercise with dumbbells.
Long jumps
Long jumps are undoubtedly among the most effectiveSquat variationsto stimulate fat burning and tone the butt. And that's exactly what makes the exercise perfect for an effective 4 minute workout. First, stand with your feet hip-width apart and squat deeply. Tense your stomach and buttocks and jump forcefully forward as far as possible and land in a squatting position again. When it comes to long jumps, you have two options to choose from and you can either jump forward or backwards. The latter, however, requires a little more coordination and is therefore intended for more advanced users.
Leg raises while lying down
And of course abdominal exercises shouldn't be missing for an effective 4-minute workout. Alternating leg raises are a very simple yet very effective exercise to train the lower abdominal muscles. To do this, lie on your back with your legs stretched out and position your arms stretched out next to your body. Next, tense your stomach and lift your legs until they form a 90-degree angle with your upper body. Then lower it again slowly and in a controlled manner without putting it down completely.
4 minute workout for a toned stomach
A six-pack with little time expenditurereceive? This is actually possible with our 4 minute workout for the stomach!
- Intensive Crunches –Yes, we know - crunches are a real love-hate relationship, but they are still a must for anyone who dreams of a flat stomach. Lie on your back with your legs bent, with your upper and lower legs forming a right angle. Place your hands on the back of your head and point your elbows outwards. Then tense your stomach and move your upper body and knees as far together as possible and return again without completely resting your head and shoulders. Next, extend your legs diagonally above the floor and point your toes forward. Return to starting position and repeat.
Superstar exercise for a strong core
The Superstar exercise is an excellent way to tone the stomach andthe core musclesto strengthen at the same time. To do this, lie on your back and spread your arms and legs to the sides in an “X” position. Tense your stomach and pull all four limbs towards the center of your body at the same time. Hold down briefly and return to the starting position. When doing this, make sure that your back remains straight and does not form a hollow back.
Arm and leg raises in a quadruped position for an effective 4-minute workout
Arm and leg raises on all fours are another fairly simple yet very efficient exercise for a quick 4 minute workout. This means you not only specifically train your abdominal muscles, but also your entire torso, back, buttocks and legs - a real all-rounder! Start with the classic all-fours stance, with your head extending the straight spine. Tense your stomach and pelvic floor. Lift your left arm off the floor and extend it far forward as an extension of your upper body. At the same time, lift your right leg and extend it backwards. Hold the position briefly and then return to the starting position. Repeat the movement on the other side. It will be even more effective if you do not place your arm and leg directly on the floor, but bring your knees and elbows together.
