Did you think being fit only has to do with lifting heavy or running long, or being able to bang out a superhero amount of reps? Building a well-rounded fitness base is also about being flexible, agile and having good balance. This reduces chances of freak injuries or fatigue from working out too much. With simple bodyweight moves you can increase the limb coordination, extend your range of motion while also burning plenty of calories.
For this balance routine, get familiar with Tabata workouts which demand a lot out of you in a short span. This workout routine from Tabata expert Kaisa Keranen is targeted at improving your muscle coordination, balance and stability. You will also feel a spring in your step as Tabata workouts deliver an energetic punch thanks to the fast-paced movements.
Do your reps for 20 seconds, then rest for 10 seconds, which gives your body a small breather and a chance to recover. Repeat the circuit two to four times, depending on your fitness level and capacity.
Criss-Cross Squat Jump to Punch
A squat that also works on your arms? Bring it on. Follow the below steps and do as many reps as possible in 20 seconds.
- Stand with feet wider than hip-width apart, and lower down into a deep squat.
- Once down, jump up to stand, while crossing your right foot in front of left, then popping back to the start position.
- After coming back up, punch your right arm across body while driving the left knee up toward chest.
- Now go back down to the squat position and jump up once more.
- Continue alternating the foot that crosses in front and the arm that punches out.
Single-Leg Push-Up to Rotation
This pushup not only gives you a good upper-body workout but also helps in shaping the obliques and sides.
- Start in a push-up position but keep the left leg lifted off the ground.
- Perform a regular push-up, and press your chest away from the ground.
- While coming back up, lift right hand and extend toward sky, stacking your shoulders, and bring your left leg through to kick forward in front of you.
- Return to start and do every other round on the opposite side.
Low Lateral Lunge with V-Reach
A lunge improves your balance, but this V-Reach twist takes it to the next level as your body acts against gravity. A super workout for your knees and arms.
- In a right lateral lunge, your hips will sink down and your right foot will be flat on the floor and your left leg extended out to the side,
- Now lift your arms straight overhead in a “V” shape.
- Staying low, shift weight to the left to move into a left lateral lunge. Lift straight arms overhead in a “V” shape. Continue alternating.
Side Plank with Leg Swing
Finish the routine with a side plank, which is great for your sides, obliques, hips and inner core.
- Start in a side plank on left elbow with your right hand on the right hip.
- Lift right leg a few inches and kick forward then backward, keeping hips lifted and steady, while kicking.
- Switch to the other side after a few reps.