8 effective exercises and 4 minutes a day may help transform your body in an incredible way

Among all training methods, there is one which is the favorite of many athletes! It is hard to believe but it takes just 4 minutes. You must wonder whether it is effective for weight loss, and the answer is “yes”!

The concept of Tabata training is doing 8 rounds of workout – 20 seconds intensive work (as intensive and fast as you can), and 10 seconds rest. All 8 rounds take 4 minutes total, and you will feel that you have done a great job if you do not cheat!

This workout is efficient and effective, just because you challenge your body for the short period of time. It makes your body work in an intense regime, and it results in an effective fat-burn.

Sounds like something you would like to try?

4 minutes a day sounds like a doable thing! These exercises are recommended by Amy Kiser Schemper, a certified Personal Trainer, and Fitness Instructor.

The round consists of 8 exercises. So your 4 minutes will look like this:

1. Back-side lunge with a jump. 20 seconds work, 10 seconds rest

2. Back lunge. 20 seconds work, 10 seconds rest

3. Triceps dips. 20 seconds work, 10 seconds rest

4. Elbows to knees. 20 seconds work, 10 seconds rest

5. Right side lunge. 20 seconds work, 10 seconds rest

6. Left side lunge. 20 seconds work, 10 seconds rest

7. Boxing. 20 seconds work, 10 seconds rest

8. Side lunge, jump and rotate. 20 seconds work, 10 seconds rest

Make sure you put maximum efforts into your workout, and you’ll be amazed by results. Do not forget to warm up before Tabata workout, and drink water while you rest. This Tabata training will boost your metabolism and lift your mood, making you feel cheerful and strong!


Tighten your belly with this 21-day plank challenge

If you have ever heard of a plank then you have surely heard about the amazing benefits of this static exercise. It may seem challenging but it is the perfect exercise because it can be done anywhere and is a full-body workout!

If you do this posture every day for 21 days you will be in awe of the fantastic results! It will help flatten your belly, tone up your body AND boost overall health! Looking to slim down a bit? Take this 21-day challenge and see the results for yourself!

You need to plank for a specified amount of time, every day for 21 days (without skipping a single day!).

Day 1: 30 seconds
Day 2: 30 seconds
Day 3: 45 seconds
Day 4: 45 seconds
Day 5: 1 minute
Day 6: 1 minute 15 seconds
Day 7: 1 minute 30 seconds
Day 8: 1 minute 45 seconds
Day 9: 2 minutes
Day 10: 2 minutes 15 seconds
Day 11: 2 minutes 30 seconds
Day 12: 2 minutes 45 second
Day 13: 3 minutes
Day 14: 3 minutes 15 seconds
Day 15: 3 minutes 30 seconds
Day 16: 3 minutes 45 seconds
Day 17: 4 minutes
Day 18: 4 minutes 15 seconds
Day 19: 4 minutes 30 seconds
Day 20: 4 minutes 45 seconds
Day 21: 5 minutes

It is hard but be persistent and you will be shocked by the results after 3 weeks and you will see the amazing benefits of consistent work.

Other benefits include:

Strength and flexibility
Injury prevention
Improved metabolism
Improved body posture


“Bridge over troubled water” starts to play. In seconds, haunting performance takes everyone’s breath away

Two friends and ice skating partners glide out onto the ice in the chilly arena wearing matching flowing pink slip dresses, white ice skates and partial pony tails with pink ribbons in their hair. They strike their beginning pose and then the beautiful music begins, signaling the start of their routine.

The girls, Runa Maeda and Taryn Jurgensen, skate to “Bridge Over Troubled Water,” a classic hit song made famous by the legendary duo Simon and Garfunkel. The girls move about smoothly, then the taller skater spins her partner around with her feet not even touching the ground.

They dance in sync, proving their skill set is beyond their age. These two are a perfect match and the song they chose is fitting for their routine.

The lyrics say: “When you’re weary, feeling small, when tears are in your eyes, I’ll dry them all. I’m on your side, oh, when times get rough and friends just can’t be found, like a bridge over troubled water, I will lay me down.”

At the one-minute mark, both skaters execute a beautiful spin move that demonstrates how much talent they possess. In fact, Taryn helped with the choreography for their routine.
Shortly after the two-minute mark, the smaller statured skater completes a leg extension then her partner lifts her up and spins her around. Not long after at 2:20, the shorter statured girl again performs a move where she stretches her leg behind her with her heel touching the back of her head – and she spins like that!

The judges are sure to be impressed with their smooth and impressive routine. They skate off the rink to a round of applause from the crowd.

This routine is sure to be one that no one forgets. From the delicate costumes to their superb spins and stunts, they did great!

You have to see their routine in the video below for yourself to grasp how exquisite it is. You won’t believe how gifted they are!