The best-kept secret to maximizing your fat burn? A little thing called Tabata intervals. These are super quick, amazingly effective short bursts of exercise done for 20 seconds, followed by 10 seconds rest. This unique twist on interval training may sound simple, but the calorie-sizzling results will shock you: You’ll torch 300 calories in just 24 minutes with SELF’s Drop 10 Challenge Tabata workout, plus your metabolism will stay cranked post-workout, incinerating as many as 120 extra calories long after you’ve left the gym! Try it today and I guarantee you’ll be hooked—the workout flies by so quickly, you’re done before you know it. Complete it three times, and you could drop 2 pounds this week!
You’ll need: A light to medium resistance band with or without handles and a timer. I love the GymBoss ($20; GymBoss.com, or download the free app) but counting (“one-one hundred, two-one hundred…”) works just as well.
What to do: Perform the first move for 20 seconds, then rest for 10 seconds; do that 20-10 cycle eight times before proceeding to the next exercise. Finish the six moves and you’re done in less time than it takes to watch the evening news!
TAPPING TRIMMER
works shoulders, triceps, chest, abs, obliques
Start in a plank with your wrists directly under your shoulders (as shown). Bring your right knee toward your chest and tap your right foot with your left hand (as shown). Return to a plank. Repeat on the opposite side, for 1 rep. Continue, alternating taps.
JUMP SQUAT
works butt, thighs, hamstrings, calves
Place your band on the floor in an upside-down U. Stand with your feet outside the handles. Squat, arms extended behind you, to start (as shown). Jump, raising your arms overhead (as shown), landing inside band, then jump back to start. Continue jumping in and out.
FREEZE FIRMER
works shoulders, biceps, triceps, chest, abs
Start in a modified push-up on your knees, hands under your shoulders (as shown). Bend your elbows 90 degrees (as shown) and hold for the entire 20-second interval, keeping your abs engaged.
SIT TIGHT
works biceps, chest, abs
Lie faceup with your knees bent, feet flat on the floor. Anchor the center of the band
about a foot behind your head and hold a handle in each hand, arms extended to your sides at shoulder level (as shown), to start. Engage your abs and sit up, bringing your hands forward and together at chest level (as shown). Return to start. Repeat.
BURPEE
works shoulders, back, abs, butt, thighs
Stand with your feet hip-width apart. Crouch down; place your hands on the floor under your shoulders. With your hands planted, jump your feet behind you (as shown), landing in a plank. Hop your feet back to your hands (as shown), then quickly jump up to return to standing. Repeat.
TWIST AND TONE
works shoulders, triceps, abs, obliques, butt, thighs
Stand on the band with your feet hip-width apart, a handle in each hand, elbows bent, hands at your shoulders, then squat (as shown). Stand as you rotate your right foot and torso to the left, extending your right arm overhead (as shown). Return to a squat. Repeat, rotating to the right for 1 rep. Continue, alternating sides.
Want to scorch another 100 calories in just 8 minutes? Simply add these two moves to your Tabata intervals workout.
The new Self Challenge Drop 10 program is here! Join us in dropping the winter weight and you'll feel great for summer. Plus, this year we will email you the menu and workout plan free, every day.
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