Push-ups

The Tabata
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30 seconds; rest 15 seconds
EXERCISE AT HOME
workout is quick, Modify to ability: A beginner on
the knees, while the advanced

Fast and uncomplicated, and

will help you lose
athlete can do the full push-up
or single-arm push-ups.

easy
fat and gain
strength
:: Nisha Varma
Alternating reverse
High intensity interval training (HIIT) lunges
requires you to work at a fast pace, 30 seconds; rest 15 seconds
and for most people, that is difficult. The advanced athlete can add jumps
It’s an anaerobic workout and most of to the lunge. Maintain the
the time one is panting. The rest alignment of the knee. Go only as
periods are short, fat loss and low as comfortable.
strength gain are high. Cardio
conditioning, strength gains and even
cognitive abilities show a marked
improvement. The best thing is that it
needs little time. Tabata, for
instance, can be as short as five
minutes and can go anywhere
Mountain climbing
30 seconds; rest 15 seconds
from 10 to 30 minutes. The
The beginner can do the workout
workout can be customised to
with hands at the level of a step or a bench;
suit each individual.
the advanced athlete can do the exercise at
A Tabata workout requires you to
floor level. After one round, rest for two
choose three or four moves and
minutes and repeat the whole sequence
repeat them sequentially, in
four to five times. Stretch and relax after
intervals of 2:1. This means 20-
the workout.
second effort and 10 seconds of
rest or 30 seconds effort and 15
seconds of rest. Repeat for four
minutes and rest for two minutes
Squats before starting the next segment.
30 seconds; rest 15 These can be applied to strength
seconds training or cardio intervals. It is
With feet shoulder- prudent to limit the HIIT
width apart, squat until programme to 20-25 minutes only,
knees are at a 90- excluding the warm-up and cool-
degree angle, or you down. Frequency is every other day.
can do a full squat. Do You can swim, cycle, walk or do
as many reps as yoga or Pilates on other days. Do Jumping
possible, keeping good wear sports clothes even if you’re jacks
form. The advanced doing it in your bedroom, and make 30 seconds; rest 15
athlete can do squat sure to hydrate. Be sensitive to seconds
jumps. whether you’d like to do this with or The advanced
without shoes — either is fine. As athlete can add
always, begin with a warm-up. full-arm
ILLUSTRATIONS: S SUBASH
Perform at 90% capacity. Here’s a movements. Nisha Varma is an ACSM-certified exercise
sample workout. physiologist. A monthly column with
exercises for a home workout