This workout routine is a high intensity interval training designed to get your heart rate up in that very hard anaerobic zone for short periods of time. By doing this, you train all of your energy systems, something that regular cardio workouts usually don't do.
In this 8-minute Tabata workout you will perform 4 exercises for 20 seconds followed by 10 second rest. You will repeat the circuit 4 times.
Seated hip thrusts
After you complete the first round, you will have a 10 second rest before starting again at the first exercise.
Movements included in this workout
Side Plank with Leg Raises
Start on your side with your feet together and your upper body resting on your hand. Contract your core and raise your hips until your body is in a straight line from head to foot. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.
Drop into a top push-up position supporting your weight on your hands and toes. Keep your core braced. Your shoulder, hips and feet should be in a straight line throughout. Bring one knee towards your chest, then return it to the starting position. Repeat the movement with your other leg, then continue alternating legs throughout.
Seated Hip Thrusts
Start with your shoulder blades against a bench, and your arms spread across it for stability. Bend your knees to about 90 degrees, and make sure your feet are flat on the floor. Brace your core and squeeze your glutes, lift up your hips, and hold a second or two and repeat.
Begin in a plank position with your hands underneath your shoulders and your body in a straight line. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor. Jump your feet back to a plank and repeat.
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8-Minute Tabata Workout for Learjet Aircraft
Participating in any fitness activity is potentially hazardous and can result in physical injury. Bombardier recommends consulting a qualified healthcare provider before beginning any new fitness program. Do not attempt this fitness program if you have been advised to avoid strenuous activity. Immediately stop your activity if you feel faint, feel dizzy, have physical discomfort, or are short of breath.
Perform these exercises at your own risk. Do not attempt these exercises if unsafe to do so in the circumstances or during turbulence.
Bombardier is not responsible or liable for any injury or harm you may sustain as a result of this fitness program.