Brilliant Workout 8 min

Nov
2012
27

posted by on Metabolism Booster Workouts - under 10 minutes

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This quick 8 minute workout is made up of 2 tabata rounds. Each one is 4 minutes and you alternate doing 2 exercises. Interval training is known to be great at revving up your metabolism and get your body working at top speed and burning fat as a fuel source.  I love the exercises in this workout! Fun, active and challenging. 

 

Brilliant Workout

Workout Breakdown

This workout is made up of 2 parts and each one is a tabata and is 4 minutes long.
Set your timer for 8 rounds of 10 seconds rest and 20 seconds work.

Part 1 – Tabata intervals: alternate these 2 exercises:

90 Degree Knee to Elbow Crunch with Swiss ball
Rolling Knee Tuck Push ups on Swiss ball

Part 2 – Tabata intervals: alternate these 2 exercises:

Side Plank Dip and Leg Raise – left
Side Plank Dip and Leg Raise – right

 

Modifications

If you do not have a Swiss ball, modify the exercises in the first tabata round like this:
For the first exercise, balance another weighted object or ball on your legs and do the 90 degree crunches like that.
For the second exercise,  do knee tuck push ups: after each push up do 2 knee tucks.

 

Workout on Video

 

Exercise Descriptions

90 Degree Knee to Elbow Crunch with Swiss ball

 

Lying on mat lift  legs up at a 90 degree angle and bend knees so they also form a 90 degree angle (if you were turned upright you would look like you are sitting in a chair). Place the Swiss ball on top of your shins and balance it there. Place your hands behind your head and crunch your torso up twisting body and bringing right elbow to left knee. Release upper body back to ground and crunch again this time bringing left elbow to right knee and release. Continue alternating sides for each rep.

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Rolling Knee Tuck Push ups on Swiss ball

 

Start with feet up on ball, hands on floor, and roll ball in towards you bending knees and then back out, at this point do a push up. Continue repeating these movements doing as many reps as you can in the time period. Each push up counts as one rep

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Side Plank Dip and Leg Raise

 

Get into side plank position with foot of top leg just in front of foot of bottom leg, bend elbow of top arm and place hand behind head, drop hip down so that it touches the ground and bring back up so body is in a straight line again and then lift top leg up as much as possible while holding steady in side plank position, bring leg back down returning to start position. Each dip and leg raise is one rep.

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Have a great workout!

 

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