HOME WORKOUT

Keep the family in shape during these difficult times. Here’s a tabata bodyweight workout for the whole family to do at home.

TABATA is the short, sharp shock of cardio training. It’s brutal but effective and nothing but your bodyweight.

HOW TO DO THE WORKOUT
TABATA is a highly effective way to torch fat… but only if you commit. Lacklustre efforts won’t cut it; you need to work as hard as you can for each set. Do each exercise for 20 secs, rest for 10, then move immediately on to the next move. Good luck! 

1A. Plyometric Split Squat 

MUSCLES WORKED

glutes, hamstrings, quads, calves, core

Reps: 20 secs

Rest: 10 secs

Begin by standing with your right leg forward, bent at the knee and foot flat on the floor. Your left leg should be positioned behind you, also bent
at the knee, with your toes on the floor. 

Drive up through both feet at the same time, as explosively as you can so that you take off from the ground. 

While in the air, quickly switch the position of both legs, so that when you land your left leg is now forward and your right leg is behind. 

Land softly through bent knees and immediately repeat
the movement. 

1B. Push-up with toe touch

MUSCLES WORKED

pecs, triceps, traps, delts, core

Reps: 20 secs

Rest: 10 secs

Assume the usual push-up position with your hands and feet slightly wider than shoulder-width apart. 

Keeping good form, lower your torso until your chest lightly
touches the floor. 

Push back up to the start position, then drive your hips up in the air
while simultaneously reaching one hand back towards the opposite foot. 

Return to the push-up position. That’s one rep. 

Now repeat the process using the other hand.

1C. 180 jump squats 

MUSCLES WORKED

glutes, hamstrings, quads, calves,

Reps: 20 secs

Rest: 10 secs

Begin in a squat position with your chest up and your feet flat on the ground. 

Using your arms for momentum, drive up into the air and quickly turn your torso 180 degrees to face the other direction.

Land through soft knees and immediately go into the next rep while keeping the pace up throughout the set. 

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1d. Push-up to sit outside

MUSCLES WORKED

pecs, triceps, delts, core, quads, hamstrings

Reps: 20 secs

Rest: 10 secs

Begin by doing a deep push-up.

At the top of the movement, lift one hand from the floor, bending the elbow and pulling it back while lifting your chest. 

At the same time, turn your torso, kick the opposite leg underneath you and out straight. 

Quickly return your hand and foot to the starting position, do another deep push-up and repeat on the other side with the other arm and leg.

1E. Star jumps 

MUSCLES WORKED

delts, traps, abductors, lats, adductors, calves, core,

Reps: 20 secs

Rest: 10 secs

Stand tall with your feet together and your arms
by your sides. 

Bend your knees
and squat down while running your hands down towards your ankles. 

Drive up and jump into the air, while opening
your legs to the side and lifting your arms to a
horizontal position. 

Land through soft knees and go immediately into the next rep. 

1F. Windmill pushup

MUSCLES WORKED

pecs, triceps, traps, delts, core, lats, rhombids

Reps: 20 secs

Rest: 10 secs

Begin by doing a deep push-up.

At the top of the movement, lift one hand from the floor, bending the elbow and pulling it back while lifting your chest. 

At the same time, turn your torso, kick the opposite leg underneath you and out straight. 

Quickly return your hand and foot to the starting position, do another deep push-up and repeat on the other side with the other arm and leg.

1G. “Bastards” aka burpees

MUSCLES WORKED

quads, glutes, hammies, pecs, core, triceps, calves
  • Reps: 20 secs
  • Rest: 10 secs

Standing tall with feet hip-width apart, bend your knees and place palms flat on the floor, shoulder-width apart. 

Hop your legs back at the same time to assume
a push-up position.

Do a scapular retraction push-up (where your chest gets all the way down to the ground, then you lift your hands off the floor by pulling your elbows back and squeezing your shoulder blades together). 

Push yourself up and hop your feet back to your hands. 

l From that crouched position, point your fingers to your temples with your elbows wide and drive up through your legs to jump in the air. 

Bend your knees as you land and go straight into the next rep. Easy…

1H. Walkout

MUSCLES WORKED

pecs, triceps, traps, delts, core, lats, rhombids

Reps: 20 secs

Rest: 10 secs

Bend down to touch
your toes.

Now, begin to “walk” your hands out from your legs, gradually dropping your hips as you go (making
sure you keep your hips in good alignment and not sagging to the floor). 

Keep walking your hands out past the usual push-up position and see how far you can go. (As long as
you don’t collapse in
a heap on the floor,
you’re doing it right.) 

Once you’ve reached your limit, walk the hands all the way back to your legs while lifting your hips at the same time. 

Appreciate the stretch in your hamstrings and lower back at the top for a second, then go straight into the next rep.