15 Minute HIIT Exercise for Fleshy Loss & Energy: Tabata High Intensity Interval Practising Dwelling Routine



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hey everybody it's your personal trainer
coach Kozak and I'm Claudia and this is
a total body tabata workout we're going
to do four rounds of each exercise
consisting of 20 seconds of all-out
maximum effort followed by 10 seconds of
rest the only equipment that's required
for today's workout is a pair of
dumbbells in the weight that you'll use
depends upon your fitness level this is
a great routine to both burn fat and
build lean muscle and strength at the
same time follow me for the intermediate
to advanced exercises and follow me for
the beginner modification
all right we're going to get started
with a nice little light warm-up no
equipment required for the warmup I'm
going to be doing a full jump rope which
is like a jump rope in place without the
actual jump rope just lighting on the
balls my feet where Claudia is going to
do one two three four so she's just
going to step forward and step back like
I'm just trying to jump over an
imaginary line here either way I want
you to stay nice and light on the balls
of your feet and breathe remembering
that this is a warm-up so we're not
doing our all-out next effort now we're
just getting our heart rate up there
will be plenty of time for that coming
up we promise you that
just making sure to breathe and stand
light throughout the course of today's
workout like we said we're just doing
that 20 seconds of all-out effort for
each round and then 10 seconds of rest
but we're not counting any reps today
all right let's do this 1 4 5 4 3 2 1 0
all right next P shoulder-width apart
hands are up we're going to some hook
punches just warm up that upper body in
our core bring your elbow up twisting
side to side you know you don't have to
be a professional fighter have any idea
well even what you're doing for that
matter to get the effects of this as an
exercise and a warm-up so don't feel bad
if your hook punches need some
improvement like mine just using this as
a technique to warm up that core
shoulders triceps chest a little bit of
legs in there side to side alright now
let's switch us some straight punches
from the chin go ahead and point that
thumb as you extend your arm and punch
straight ahead alternating right and
left hands bring those hands back to
your chin in between these punch good
nice and light don't hyperextend those
elbows as you reach forward good let's
do this 1 4 5 4 3 2 1 all right let's
warm up those legs with a prisoner squat
beater shoulder width apart we're going
to put our hands on our heads
now first thing that moves anytime we
squat is our hips break up those hips
and then bend your knees keeping your
back straight and back up nice full
range of motion keeping your back nice
and straight breathe and also anytime
we're doing the squat make sure you keep
those knees out don't allow them to
collapse in we're trying our best to get
our thighs to parallel to the ground
can't quite get that deep that's alright
do what you can get a little bit better
every time and five four three two one
and zero excellent ok we're going to
need your dumbbells for the very first
one we're going to do a dumbbell
gunslinger I'm going to get in a split
stance quad it give me a neutral stance
feet shoulder-width apart so on this one
we're going to go in swinging those
dumbbells back curl them up extend your
arms out in front pull back in and then
down so it's one two three and four
starting our first set and three two one
get it so again we're getting as many
reps in as you can and it's a lot of
time period this twenty second time
make sure to breathe stay balanced with
your weight in your hips you don't why
not you falling forward on this one
three two one and breaking good okay so
these breakers are going to go by fast
you're doing the split stance go ahead
and alternate switch which leg is in
front starting in three two one
alright now a little more comfortable
with the move should be able to pick the
pace up and just get that many more
repetitions in and you notice I'm in
about a quarter squat here so I'm not
straight up and down but I have a little
bit of a bend in my knees and you have
five more seconds on the second time
three two one
and break good okay shake those arms
loose halfway done with this one two
down two to go
you're going to go fast and we're back
in three two one
all right let's get it guys getting
after it now at time of the workout you
start focusing on what brought you here
today to begin with what's your
motivator focus on it throughout today's
workout good big power four and five
four three two one and break
good okay I'm doing it three down just
one to go the good thing with these is
you get all four done three and that's
it you one get to it that's it last one
make it count guys make it count right
here come on get after it look good
first one for the day starting to feel
warm already come on
nice work guys push it and five four
three two one and break all right
excellent we do need those dumbbells for
the next one we're going to hit our legs
next with the sumo deadlift feeder
little wider and shoulder width apart
toes are pointed out dumbbells here here
in from break in at the hips but back
back straight Claudia's just going to
come up and I'm going to jump you decide
which variation is right for you
and three two one let's get after it
one rep right into the next and every
time being sure to put that weight back
in your hips and squeeze those glutes
right at the top yes exactly nice how
many can you get come on pushing
yourself because nobody else can do it
for you let's go four three two one
break all right I'll take those legs
only ten second rest legs gonna feel
good after this come out and get right
back in in three two one hit it here we
go come on guys push it pushing the pace
how many reps can you get let's go let's
go let's go what you're waiting for
come on what would weren't so good at
our negative juice three two one and
break nice shake those legs
burn so good shake them and right back
in don't leave that burning sensation
one hit it come on
excellent make sure to breathe nice
control breathing on this one squeeze
those glutes tight at the top excellent
keep those knees out don't allow them to
collapse inward four three two one
alright just one lap dog legs are
feeling this one get ready in five
seconds guys that's how we know it's
working two one let's go come on last
one of these make it count everybody
make it count the green don't hold your
right there with your burnin come on
five four three two one break all right
whoa about that one okay moving on to a
so Naches I'm going to do a split snatch
plugs going to do it with both legs
either way we're putting our weight back
in our hips feet of shoulders apart
breaking out our knees we're gonna bring
our elbows up flip the dumbbells up and
over when I do mine
I'm going to drop one leg back into a
split stance alternating you decide
which one is right for you here we go in
three two one right into it even though
the elbows up high and then flip the
dumbbells over and on this one
what's it act like you're trying to zip
up a jacket with that hand pull it up
from the elbows like you're trying to
three simple Jack you one and break good
whoa one down three to go
really try to take at all anyway when
you don't put you down exactly 301 let's
nice yeah when you holding on these
dumbbells are an extended period of time
that's okay that's only know what's
working we can feel it we feel it right
there with you guys
come on all right bye rat keep fighting
don't give up
three two one break nice oh boy on these
two more of those stay focus what
brought you here today all right what is
three two one come on let's do it
seconds go by fast keep in mind the only
thing standing in between you and your
goals and that work that has to be put
in it to get you there and you're
putting in that work right here three
two one right good one more of these one
more just one more that's it come on
through this workout here it is in three
two one last one guys come on full speed
full speed don't hold back
one into the next everything you got
good pack so I'll keep it up guys you
got it you got it
come on five four three two one and
break nice whoo all right to those legs
we're going to do a split squat I was
going to do a traditional split squat
I'm going to do a twisting split squat
where I'm going to twist 180 degrees
side to side both of us are dropping
that back knee toe gets to a 90-degree
angle you're doing Claudia's variation
we're going to switch each round which
leg is incorrect we're going to do 20
seconds all this leg and then we'll push
the left all right let's get it going
and three two one hit it 20 seconds to
burn those legs out either variation you
can come down until your knee gently
touches the ground if you'd like but do
not bounce that knee off the ground
not going to feel that great if you can
do it work it work and three two one
break if you guys if you're feeling that
you're losing your balance you can give
yourself a little bit of a wider base
here and we're starting in three two one
hit it hit it let's go come on
again how many reps can you get miss 20
second time period challenge yourself
come back next time try to do just a
little bit better than you did today
that's what it's all about not being the
best just the best version of you and
three didn't bet you won and break oh
all right you own that one it's official
it's official I'm feeling the two guys
all right girl we go three two one into
the next round of over keeping your
balance along the way excellent come on
guys what brought you here today focus
on it what's your goal what's your dream
5 4 3 q 1 break all right just one more
of these and that's it then we'll move
on to our upper body here we go in three
two one let's get it going come on one
of these put it all out there what do
you made of right here guys everything
you got no holding back
come on fighting through until my legs
getting wobbly - that's alright just
keep it going four three two one and
break all right nice when you actually
set those dumbbells down thank you good
next we're going to the ground we're
going to do a push-up and marine push up
next Claudia is going to be on her knees
I'm going to be up top on my feet well a
full range of motion push up down rest
your chest on the ground arms go out to
your side back up and press we're going
to go through this one in three two one
let's hit it all the way down relax up
stand up
but this does is it forces you to press
from that dead stop position every time
really increases intensity of the push
up five four three two one and break for
10 seconds guidance on this one make
sure when you press up that you're
bringing your whole body up with you not
just letting your book body
q1 hit it so I mean that bring that butt
up with you don't allow it to just sag
on the ground as you come up come on
let's go looking after guys keep that
core get in his 20 thank you core stays
tight let's go
5 4 3 2 1 break be nice alright way down
with this one that's it right here let's
go you're a fighter not a quitter let's
see it 3q 1 get back to work heavy here
we go that's it back to work
good to put it any better in myself come
on guys today right here see small
little steps you putting in day after
day that's going to lead to your success
tomorrow get after right here 5 4 3 2 1
break one more phone that's it come on
just one more of these guys you got it
in you I know you do come on go and
three two one let's go one come on put
it out there you can do it got a believe
it's true those who believe it can those
who believe they can't are both right
come on let's go on five four three two
Oh rats haha okay we're going to start a
nice little light cooldown and the
purpose of the cooldown is allow your
heart rate to come down slowly yeah as
well as working on some mobility so from
this same position you have to get up
yet we're going to do a figure four so
let's bring one leg up knee bed go and
reach through your legs and pull this
opposite side knee to
your chest called the figure-four it's
going to stretch out your hip quad IT
bands glutes a lot of different
stretches a lot of it is different
muscles getting stretch on this one just
pulling it towards you and breathe four
three two one zero nice switch sides
same thing just opposite reach through
and pull towards you that's it just
concentrate on your breathing focused on
getting that heart rate down breathe
good be proud of yourself
what you just achieved but it's a tough
workout and you made it three two one
good okay next we're going to come up
into a downward dog Clyde's going to
show the variation from the wall I'm
going to show up from the ground oh yeah
I was going to switch sides you guys can
get a better view of what I'm doing
let's try not to have to stand up put
downward dog we're just going to stress
that posterior chain come up on all
fours I'm going to walk forward and as I
do I'm going to drive those hips
backwards drive my heels of the floor
and I am doing that but from the wall so
I'm going to create a square four sides
with my body against the wall pushing my
hips back really silly not stretching my
posterior chain back here drive those
hips backwards and head down so you get
that shoulder stretch as well mm-hmm
again concentrating on your breathing
nice big deep breaths let's hold this
one through just 10 more seconds almost
five four three two one zero
come up slowly yeah your head is headed
down control that way up okay
okay we're going to a bent arm stretch
next to your chest shoulders a little
bit of back place one hand on the ground
on them sorry on the wall elbow bent and
as we get closer to that wall will feel
more of a shoulder stretch so the closer
you are more you'll feel further back
the less it'll stretch if you need more
stretch go ahead and turn your body away
from the wall to create some additional
stretches I'm sure to breathe we're just
going to keep our core tight and hold
this one for five four three two one
excellent okay just one last one I
promise this is it right here a lot of
work on our shoulders today just to help
to loosen them up a little bit
definitely any time I'm in a plank so
really doing number on my shoulders so
all those really help overhead squat
skill Marshall you've got to as you
could tell I can't hide that if I tried
that's it four three two one zero and
that's it you made it excellent work
excellent work out there thank you so
much for joining us if you liked this
workout you've been working out with
those for a while and you're starting to
see some results we'd ask you please go
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out more about how you can support our
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media platform you're on if it's
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has Bates connect with us because we
want to connect with you thank you so
much for giving us the privilege of
working out with you today I'm coach
Kozak and I'm Claudia and we will see
you at your next workout

Author:  HASfit

Author Link:  http://www.youtube.com/channel/UCXIJ2-RSIGn53HA-x9RDevA

Youtube Link:  https://www.youtube.com/watch?v=bNxKCKtRbow


Channel Name:  HASfit

Channel ID:  26

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9 thoughts on “15 Minute HIIT Exercise for Fleshy Loss & Energy: Tabata High Intensity Interval Practising Dwelling Routine”

  1. It's bank holiday Monday in Eire and the weather is terribly unfriendly here but hello guys to initiate my day clearly I did my cardio love this one x

  2. At any time once I live this, it makes me sweat! I treasure how the stutter choices a heat up and frigid down for a complete stutter. I used to be too drained to click on one other video, so this used to be broad handy.

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