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The At-Home Tabata Workout That Uses Your Pillow to Sweat, Not Snooze

Whatever your "I didn't workout today because..." excuse is, it's about to be totally debunked. Badass trainer Kaisa Keranen (a.k.a. @kasiafit, and the genius behind our 30-day tabata challenge) first blew up the internet with her creative toilet paper workout (yes, you read that right). Now, she's back with another household item that you'd never expect to give your workout a boost: the pillow.

Swap your mid-day snooze with a sweat sesh—just a four minute one, at that—and you're sure to feel more energized and ready to take on the world than if you power napped for the same amount of time. The secret is in tabata training—the magical interval workout method that's as efficient as it is effective.

How it works: Do each move for as many reps as possible (AMRAP) for 20 seconds, then rest for 10 seconds. Repeat the circuit two times for a four-minute workout, or more for a bonus burn.

Overhead Lunge Switch to High Knee

A. Start standing with feet together holding pillow overhead.
B. Step back with the right foot into a deep lunge. Jump and switch, landing in a left-leg lunge.
C. Stand on the right foot, driving left knee up to a high knee. Immediately step back into a left leg lunge to begin the next rep on the other side.

Continue alternating for 20 seconds. Rest for 10 seconds.

Boat Hold with Pillow Figure 8

A. Start in boat position holding a pillow, balancing on tailbone with straight legs and torso lifted at 45-degree angles.
B. Draw the right knee in and pass the pillow under the right leg.
C. Immediately switch legs, extending right leg straight and drawing the left knee in to pass the pillow under the left leg.

Continue alternating for 20 seconds. Rest for 10 seconds.

Cross-Cross Squat Jumps with Oblique Crunch

A. Start standing with feet slightly wider than hip-width apart, holding a pillow overhead.
B. Lower into a squat then jump, crossing one foot in front of the other. Immediately jump to hop feet back out and lower into a squat again.
C. Stand and draw left knee up to ribs, lowering pillow diagonally outside of left knee.
D. Return to start, then repeat on the opposite side.

Continue alternating for 20 seconds. Rest for 10 seconds.

Pillow Toss V-up

A. Start in a hollow hold position on the floor, laying face up with feet and shoulders hovering off the floor. Hold a pillow over chest.
B. Crunch up, drawing knees in and chest up, tossing pillow directly overhead.
C. Catch the pillow and immediately lower back to start, extending legs.

Repeat for 20 seconds. Rest for 10 seconds.

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