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10 Minute Tabata Training To Relieve Stress

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10 Minute Tabata Training To Relieve Stress

If you haven't tried Tabata training, you're missing out. Tabata is a form of High Intensity Interval Training (HIIT) which is a great training technique to burn more calories, more fat, and build more endurance in the fraction of the time of a typical steady-state workout. While HIIT intervals can be decided anyway you'd like, Tabata uses specific intervals of 20 seconds of work and 10 seconds of rest while using a mix of full body cardio and strength exercises.

These workouts end up being more intense, which means, yes, you will burn more calories, and build muscular endurance in a fraction of the time, but a huge benefit people don't focus so much on is stress relief. Pushing your body as far as you can for brief periods with even shorter periods of recovery floods your body and mind with endorphins during and after your workout. Endorphins are your feel good chemicals that make you feel happy, calm and relaxed. The harder you work during your workout the more endorphins you will enjoy afterward.

In this 10-minute Tabata workout, you will perform 2 sets of 10 exercises. You don't need any equipment- just your own body weight and a timer. Try it after an exceptionally stressful day: the serene, calming after effect is always included.

Do each exercise as many times as you can for 20 seconds, then rest 10 seconds and move onto the next exercise.

Burpees

  • Begin in a squat position with both hands on the floor in front of you.
  • Hop your feet back into push-up position.
  • Immediately return your feet to the squat position.
  • Explode through the legs and reach your arms up high to jump as high as you can into the air.
  • Land lightly on your feet and immediately lower down into a squat to repeat.

Rest 10 seconds

Jumping Jacks

  • Begin standing with your feet together, arms by your sides.
  • Simultaneously jump your feet out wide and bring your arms above your head.
  • Immediately reverse the motion by jumping back to the starting position.
  • Repeat continuously.

Rest 10 seconds

Push Ups

  • Lie on the floor face down.
  • Place your hands flat on the floor, just a your arm pits, a little wider than shoulder width, elbows tucked back like a cricket.
  • Tuck your toes under.
  • Keeping a straight line from your head to your heels and your belly button pulled in tight, extend through the elbows to raise the body into push up position.
  • Flex through the elbows to lower the chest back to the ground, but do not allow the chest to rest.
  • Pause, then extend again to repeat.

Rest 10 seconds

Tuck Jumps

  • Start in a standing position, feet shoulder width apart.
  • Hold your hands palms down in front of you at chest height.
  • To begin: explode through your legs to jump as high as you can into the air.
  • Bring your knees into your chest, aim to hit your knees off your hands.
  • Land with soft feet and knees, absorb the impact and immediately move into the next jump.

Rest 10 seconds

Squats

  • Start with feet shoulder width apart.
  • Keeping your chest up and your weight on your heels, flex through the knees to lower your hips toward the ground.
  • Bend your knees to at least 90 degrees, or lower if you can, not letting your knees pass over your toes.
  • Pause, then drive through your heels to extend the knees and return to standing.

Rest 10 seconds

Box Jumps

  • Begin in a standing position, feet shoulder width apart, in front of a box or step.
  • Flex through the knees to lower into a squat to prepare.
  • Swing your arms and jump as high as you can onto the box.
  • Land with soft feet and immediately hop backward off the box.
  • Land with soft feet and lower down into another squat to repeat.

Rest 10 seconds

Lunges

  • Take a large step forward with your right leg.
  • Flex through both knees to lower hips toward the ground.
  • Both knees should be at a 90 degree angle with the weight evenly distributed on your front heel and back toe.
  • Drive up through your right heel and step forward on your left foot.
  • Lower down into a lunge with your left foot in front and continue lunging forward.

Rest 10 seconds

Plank

  • Hold a plank position for 20 seconds:
  • You should be propped up on your elbows and your toes, with your elbows directly underneath your shoulders.
  • Keep your belly button pulled in to activate the core, make sure your entire body is a straight line from head to your heels.

Rest 10 seconds

Bicycle Crunches

  • Lie flat on the floor with your lower back pressed to the ground.
  • Place your hands lightly behind your head and engage your abs to lift your shoulders off the ground.
  • Then, bend both knees, and bring both feet of the ground so your shins are parallel to the ground.
  • To begin: rotate through the abs to bring your left elbow to your right knee, while extending the left leg.
  • Pause, then rotate the opposite direction, bringing your right elbow to your left knee, while extending the right leg out straight.
  • That's one rep.
  • Continue to alternate, never letting your shoulders or feet come in contact with the ground the entire set.

Rest 10 seconds

Mountain Climbers

  • Start in plank position on your hands.
  • You should be propped up on your hands and your toes, with your hands directly underneath your shoulders.
  • To begin: Keeping your hips down (don't bend at the waist) bring your right knee into your chest.
  • Explosively reverse the position of your legs, extending the right leg back, supported by the toe, and bringing the left knee up into your chest.
  • Continue alternating for 30 seconds, keeping the movements quick and continuous.

Rest 10 seconds

Repeat!

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