A few have harder variations if you need the extra challenge. Most exercises have an easier regression listed in case you’re finding it too tough. After each circuit rest for one minute before going on to the next one.” Work through four cycles of this for four minutes of work in total. Then perform exercise B for 20 seconds, then rest for ten seconds. “For each circuit perform exercise A for 20 seconds, then rest for ten seconds. “Doing HIIT workouts like Tabata doesn’t just improve strength and burn fat – it improves your cardiovascular system as well,” says Leonard-Kane. This workout consist of four Tabata-style circuits, each lasting four minutes and targeting a variety of muscle groups, with the focus being your lower body in circuit 1, upper body in circuit 2, cardio in circuit 3 and core in circuit four. On the second rep rotate to the right, changing direction with each rep.”Ĭircuit Training Workouts To Help You Reach Your Fitness Goals As you push through your legs to stand back up, rotate your torso to the left, pivoting on your right foot to get a gentle twist through the spine. Keep your heels on the ground throughout the movement. “Squat down until there is a 90° bend in your knees. “Stand with your hands behind your head, gently squeezing your shoulder blades together,” says Leonard-Kane. Return to standing and repeat the same movement on the left side.” Prisoner squat with rotation Drive off your front leg and come back up to standing, and keep bringing your right knee all the way up to your waistline like you are sprinting. “Make sure your front knee doesn’t go past your toes. “Step backwards with your right leg into a lunge and drop until both knees are bent at 90° with your right knee just off the ground,” says Leonard-Kane. Hold this position for two seconds, then lower yourself back to the ground.” Reverse lunge with knee drive Lift your hips off the ground until your knees, hips and shoulders form a straight line, squeezing your glutes and engaging your abs throughout the movement. “Bring your knees back to the middle, then plant both feet on the ground. Hold them here for two seconds, then rotate over to the left-hand side as far as possible and hold for two seconds. “From this position rotate your knees over to the right-hand side of your body as far as possible while keeping your shoulders on the ground. “Lying on your back, raise your knees to your chest, bending them at 90°,” says Leonard-Kane. “Walk your hands forwards until you’re in a high plank position, then slowly walk your hands back to your feet and roll back up to starting position.” “Standing with your feet shoulder-width apart, hinge at your hips, keeping your legs as straight as possible and roll forwards to place your hands on the floor,” says Leonard-Kane. Turn up to its location along Euston Road in London to experience the mobility, kickboxing, core and relaxing warm-down elements. It’s a taste of the warm-up and high-intensity portions of a signature Flykick class. This particular full-body workout has been created by Ben Leonard-Kane, the founder of fitness studio Flykick. It’s a great way to spike your heart rate and is a feature of many HIIT fitness classes as a result.
The Tabata protocol involves working all-out for 20 seconds, then resting for ten seconds, for four minutes in total. And if you’re not one of those initiated, trust us when we say it’ll take just four minutes to really understand their reaction. The mere mention of the word is enough to quicken the breathing of the initiated.