HAIR & MAKEUP BY HELENA KALOGNOMOSHOW IT WORKS: Start with a warm-up, such
as three minutes of light jump roping, then
set an interval timer (download one for free
on your phone) for one Tabata cycle. Each
cycle should include eight rounds of work
(20 seconds) and recovery (10 seconds).
Start with Tabata 1, performing all eight
moves in the circuit once through for the
20-second work cycle (four minutes total),
then take two minutes of rest. Restart the
timer and repeat the circuit twice more. In
Week 3, add in the Tabata 2 circuit. Finish
with a few minutes of stretching.Tabata training intermixes supershort
but intense bursts of e ort followed
by brief recovery periods and is
backed by science as one of the most
e ective ways to get major results
in a minimum amount of time. Follow
it with all-important core training
moves, which not only help your abs
get into bikini shape but also allow
the rest of your body to function at
its best.TABATA INTERVALS
TABATA 1
PunchandGround
toFighterStance
Jab: From a fighting stance
(hands up near face, elbows in,
feet staggered), quickly punch
forward with your lead arm,
keeping opposite hand near face
(A). For righties, left foot is
forward and you’re punching with
lefthand.
Cross: From fighting stance,
punch rear hand forward, pivoting
off rear foot and rotating upper
body toward the direction of the
punch, rotating fist so palm faces
floor.
Ground to Fighter: Jump down
into a sprawl position (B), with
your hips touching the ground
first (C). Repeat sequence for 20
seconds. Rest 10 seconds, then go
directly to ball mountain climbers.Pass-throughLunge
Works:Glutes,quads
Stand holding a medium-
weight kettlebell in left hand
justbehindstackedweight
plates(A).
Lunge forward with right leg,
stepping onto riser (B), then
passkettlebellunderright
thighandintorighthand(C).
Step right leg back to start
and repeat, this time lunging
left leg onto riser and passing
the kettlebell under left thigh
and back into left hand.
Repeat, alternating sides.ABCABC62 | M&F HERS | JUL/AUG 2019