Full Body Workout For Strength and Lean Muscles

Circuit training, High Intensity Interval Training (HIIT) and Tabata training have been my go-to style of training during the Covid Pandemic. They promise short workouts with high energy expenditure. This leaves you burning your fat reservoirs for the rest of the day. The trick is to go all out during your ‘X’ seconds of work while you actively recover during your ‘Y’ seconds of rest.

There are many ways in which you can tweak this type of training so as to avoid any plateaus. This can be done by changing the work to rest ratio, by adding resistance or by altering the number of total rounds performed.

Watch the video and follow the movements below for a full body tabata workout designed to increase strength and promote lean muscles.

POINTERS:

  • GO ALL OUT DURING THE WORKOUT FOR MAXIMUM GAINS. YOU SHOULD BE IN POSITION AND READY TO GO WHEN THE BUZZER STARTS RATHER THAN STILL WALKING UP TO YOUR STATION.
  • KEEP MOVING DURING YOUR “REST”. BY DOING THIS, YOU ENCOURAGE IMPROVEMENTS TO YOUR CARDIO AND ENDURANCE PERFORMANCE.
  • SLOW DOWN THE MOVEMENT IF YOU ARE FEELING FATIGUED. BUT WHATEVER YOU DO, DO NOT STOP!
  • USE YOUR BREATHING EFFICIENTLY TO SUPPORT YOUR TRAINING.

3-4 Rounds
40 seconds Work
20 seconds Rest

MOVEMENT 1
Push Up to Toe Tap

MOVEMENT 2
Reversed Oblique Twist – Banded

MOVEMENT 3
Reversed Banded Butterflies

MOVEMENT 4
Walking Weighted Lunges

MOVEMENT 5
Banded Bicep Curls

400M Jog to finish

Rest Time Between Sets: 20 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.