Burn winter fat at home

Our model: Leanne Balkin, 44, is one of the four winners from our “Win a shoot with Commando Steve” competition. She works out in the gym three or four times a week, rows, surfboats and is a volunteer surf life saver. 

What is Tabata?

Tabata intervals are high-intensity cardio and muscle workouts in which you perform as many reps as you can in four-minute circuits. This pushes you to your limit for a short time, making it a great no-fuss way to maximise results.  

Your Tabata score is your lowest number of reps per exercise. Use this as a benchmark for your ongoing training by aiming to increase your reps on your next round. 

If you’re pregnant, have high blood pressure or a history of cardiovascular issues, make sure you consult your GP before doing a Tabata session.

Make it a workout

Warm up: Jog for five minutes, then do a stretch of tight areas, plus a dynamic range of movements for your back, hips and lower limbs.

Set up your circuit: Do as many reps as you can of each exercise in 20 seconds, followed by a 10-second rest. Repeat 8 times (a total of 4 minutes). Rest for 1 minute, then do the next exercise. The total workout is 20 minutes.

Try to beat your Tabata score in each round:

•  8 x 20-second rounds of squats; 10-second rest between each

•  1-minute rest

•  8 x 20-second rounds of burpees; 10-second rest between each

•  1-minute rest

•  8 x 20-second rounds of push-ups; 10-second rest between each

•  1-minute rest

•  8 x 20-second rounds of sit-ups; 10-second rest between each

•  1-minute rest

Read more: CLICK HERE

Squat

These help to keep your hips, back and knees in good shape, and strengthen and tone the legs, so you should be doing some, but preferably a lot!

SET-UP

• Stand tall with your feet hip-width apart, eyes up, core activated and back straight.
• Raise your arms overhead. 

EXECUTION

• Keep your chest lifted throughout as you extend your hips and knees back and down, making sure that your knees track over your toes.
• Aim to get as low to the ground as possible without raising your heels. If you can’t go below parallel (with your hip crease below your kneecap) your flexibility needs some work.
• Return to standing. This is 1 rep. Do as many as you can in 20 seconds.

Burpee

Even if you hate these, you’ll love what they do for your arms, legs, glutes, shoulders and core. They’ll test your cardio endurance, too.  

SET-UP

• Stand tall with your eyes up and your core activated.

EXECUTION

• Bend your knees and drop your butt back into a squat.
• Crouch down and place your hands on the floor shoulder-width apart, then shift your weight onto your hands and jump both feet back into a plank position.
• Do a push-up, chest to the floor (drop to your knees if necessary).
• Push back up to a plank and jump your feet to the outside of your hands.
• Explode up into a jump and clap your hands overhead. 
• This is 1 rep. Do as many as you can in 20 seconds.

Push Up

These tone your arms and shoulders, and improve core stability. 

SET-UP

• Assume a plank position with feet close together and arms straight and directly below shoulders.
• Activate your core so your body forms a straight line from head to toe. Drop to your knees if necessary.

EXECUTION

• Bend your elbows close to your body as you lower your chest to the ground.
• Push back up against your body weight until your arms are fully extended. This is 1 rep. Do as many as you can in 20 seconds.

Sit-Up

A strong core reduces risk of injury and helps you get the most from your training. 

SET-UP

• Lie on the floor with your knees bent, hands behind your head.
• Keep your tailbone in contact with the floor and eyes forward.

EXECUTION

• Keeping your neck and shoulders relaxed, lead with your arms and raise your torso up by moving your ribs towards your pelvis. 
• Breathe out and raise your upper body towards your knees as you stretch your hands to your toes.
• Breathe in and slowly lower back to the start. This is 1 rep. Do as many as you can in 20 seconds.

Read more: CLICK HERE