By: Madeline Glasser
Summer is the season of busyness. Camps, extracurricular activities, and sports games and practices — all on top of your normal day-to-day.
Are you ready?
If you’re feeling a little slower or need an instant energy boost, do one of these swift workouts to get your blood flowing and infuse your body with energy.
Tabatas are high-intensity workouts that are an excellent way to torch calories in a short period of time. A basic Tabata consist of eight 30-second rounds, for a total of four minutes of exercise.
Don’t let the short period of time fool you — these workouts are intense and will leave you breathless. Tabatas can be performed with any exercise move or can be created by combining a series of moves.
For the following cardio-focused Tabata, do each move listed below for 20 seconds followed by a 10-second rest. Repeat the circuit.
Get into a plank position and bring your left knee forward, toward your left elbow, and then back into plank. Do the same with the right foot. Run your knees through the exercise, going as fast as you want or as slow as you need. The important thing is to keep good form, with your shoulders over your wrists.
Standing with feet a little wider than hip width apart, push your rear backward and squat down. Be sure your knees stay in line with your ankles. On the way up, push from your heel to activate the glutes. Repeat.
Start in a standing position. Crouch down and come into a squat, put your hands on the ground, and kick your feet back into a plank position. Complete a push-up and come back up to standing. Jump up, reaching your hands into the air. That’s your first burpee. Repeat.
For this classic move, get into plank position. To modify, start with your knees on the floor. Either way, be sure the elevated part of your body forms a straight line. Lower down as close to the floor as you can manage and push back up using your arms and upper body. Repeat.
2. HIIT it Up
HIIT, or high-intensity interval training, is another great way to burn fat fast. Sprints can be done anywhere at anytime. Warm up first for five minutes, and then follow with 10 rounds of 30-second sprints followed by 30 seconds of rest. End with a five-minute cool down and some stretching.
3. Focus on Compound Moves
If you’re creating your own workout, try focusing on compound moves, which are exercises that work multiple muscles at once. This will increase the amount of calories you burn during your workout.
Some good compound moves to include are squats to shoulder press, dumbbell row to rear fly, planks and push-ups. Another exercise that works every muscle in the body on top of cardio? Swimming.
4. Hit Your Entire Body
If you’re pressed for time at the gym but still want to get in a quality strength workout, make sure you target each of the main muscle groups of your body for a full-body workout.
Perform three sets of 10 reps, with a 45-second rest between sets, for the following strength exercises. You can also do this at home with a set of dumbbells.
- Bench Press
- Seated Shoulder Press
- Bent Over Rows
5. 5-Minute Ab Burner
If you only have five minutes to spare, you can also try this quick ab burner exercise. Do each exercise for one minute for a total of five minutes of exercise. Trust us — you’ll feel like your core is on fire (which means it’s working!).
- Side Plank — 30 seconds
- Side Plank (other side) — 30 seconds
- Bicycle Crunches
- Reverse Crunches
- Mountain Climbers
- Forearm Plank
These workouts are sure to get your blood flowing quickly and effectively. Make fitness a priority this summer and know that with the right timing and consistent commitment, even just 10-15 minutes a day can get your blood flowing.
Madeline is the author of the Food, Fitness, and Family blog where she writes about yummy eats, sweaty workouts and life as a family of three — soon to be four! She is an Army wife dedicated to finding balance between kale and cake pops while raising her growing family.