- sweat now, shine later -

The perfect fitness routine for your holidays. Short, efficient and the ultimate fat burner: We created a 4 Minute Tabata workout for you, to make your holidays count.

We all know that during the holiday season, we tend to slip off our usual fitness routine. To make it easier for you to stay on track, we created the perfect (no equipment needed) short time Tabata workout for you. You only need 4 minutes, a timer and a place with an awesome view, your hotel room, or the beach. It doesn’t matter, it’s only for 4 minutes. 

 

 

The Workout
The workout consist of 4 full body moves x 2 rounds.

The Formula
You will carry out each move for 20 secs. Start with move #1 and go down the list. Remember to rest between each move for 10 secs. That will equal one set. After completing all 4 moves, take a break for 30 sec. and get back into round 2. If you want another repetition, go for it! 

Gear
water and timer

Move #1 Skater: Start with your feet together, standing straight up. Push your left leg out to your left side and lunge your right leg behind you and to the left, so that you land in a curtsy lunge. Push off your left leg and land in a curtsy lunge with your right foot in front.

Move #2 Plank - elbow to knee: Start in a plank position with your hands under your shoulders. Tuck your left elbow to your right knee and stretch them out again, until they build a line. Repeat with the other side and switch back and forth for 20 seconds.

Move #3 Burpees with high-knee-jump: Begin standing with your feet together, knees bent. Jump into the air as high as you can and land softly back on your feet. Lower down into a plank position by planting your hands down and kicking your feet back. Lower down into a pushup. Jump feet back toward hands and land standing with your knees bent, ready to jump again.

Move #4 Bicycle Crunch: Lay on your back with hands by your ears, legs raised and bent at a 90-degree angle. Lower your left leg and lift your shoulders slightly off the ground to twist your body to the right so that your left elbow meets your right knee. Switch sides.

- always remember why you started -