How to follow the Tabata fat burning program for free

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Fat-burning online sports lessons

On Shapin ', many other fat-burning sports classes are available:

  • Initiation to bootcamp by Julien
  • Hiit fat burner by Margaux
  • Cardio boxing by Kelly
  • Body Combat by Julien
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The Tabata Fat Burning Program in 7 Days and 7 Exercises

Monday: jumping jacks

The jumping jack is a cardio exercise that strengthens the whole body:

  • Stand in an upright position, legs hip-width apart and arms above your head, palms together;
  • In this position, do a jump with feet together, bringing your arms to your sides;
  • Then, return to the initial position with legs apart and arms raised, exhaling;
  • Repeat this movement for 30 seconds or 1 minute, building up some rhythm.

Tuesday: push-ups

The pump is an upper body strength exercise:

  • Position yourself in a sheathing position, wrists slightly wider than shoulder width apart, body in perfect alignment from head to toe, and gaze turned towards the ground;
  • Lower the pecs towards the ground, brushing it, bending the elbows along the bust;
  • On exhalation, go back to the initial position.

Wednesday: shadow boxing (direct hits)

Shadow boxing is a fat-burning cardio exercise:

  • While standing, legs shoulder-width apart, position your arms outstretched in front of you at shoulder height;
  • In this position, alternate forehand and left blow, each time bringing your preferred arm back to the guard position, with your fist in front of your face.

Thursday: lumberjack draw

The lumberjack pull is a back strength cardio exercise:

  • Place yourself in a standing position, legs semi-flexed, bust semi-inclined;
  • Alternate right and left arm in a pulling motion, as if you wanted to pull up a rope.

Friday: bear walk

Bear walking is a whole body muscle building exercise:

  • Get into a squat position;
  • Bend until you touch the ground with your hands;
  • Advance on your hands until you are in the plank sheathing position;
  • Make the back path, coming up in a squat position;
  • Perform this exercise several times.

Saturday: superman sheathing

Superman is an exercise that strengthens the back and the lumbar chain:

  • Lie face down on your mat;
  • Extend your arms above your head;
  • In this position, raise your bust while squeezing your abs, while keeping your neck in line with your back, gazing down at the ground;
  • Lower the bust towards the ground while controlling your descent;
  • Perform this movement several times.

Sunday: shadow boxing (pear exercise)

Shadow boxing (pear exercise) strengthens the shoulders and arms:

  • While standing, place your arms above your head;
  • Kick into the void as if you were hitting a boxing pear;
  • Jump from one foot to the other while performing the shadow boxing movement.