Aitana Bonmatí has once again shown why she's one of the best footballers in the world. Although Spain didn't manage to win the 2025 Women's Euro, the Catalan midfielder was recognized as the best player of the tournament.
Her flawless performance from start to finish is the result of talent, discipline, and very demanding physical preparation. What's surprising is that part of her training can be done at home, with no need for professional equipment.
On an RTVE Catalunya program, Aitana shared an intense and accessible routine based on the Tabata method. When the session ended, her coach, impressed by her physical condition, asked her how she felt. She, with a smile, replied: "I'm well trained."
This is Aitana Bonmatí's exercise routine
The training she suggested is Tabata style, a type of interval routine that can be done in less than 20 minutes. It's ideal for those who want to work out at home or even on the beach during vacation.
The first part focuses on strength: it combines squats with shoulder presses using weight, and isometric planks with push-ups. This block works legs, glutes, shoulders, back, and abs.
The key is to repeat the movements in short intervals, always keeping muscle tension. In the second block, the intensity increases with cardiovascular exercises.
Burpees and steps with a ball are performed, an option you can adapt using a regular ball. The dynamic consists of short periods of high activity followed by active breaks, such as passing the ball while sitting. This allows you to keep the pace without getting exhausted.
The third and final block is dedicated to the abs. It includes vertical crunches, cross kicks, scissors, and oblique work. The goal isn't speed, but to keep control and technique to achieve greater muscle activation.
The routine ends with a series of well-directed stretches. They're essential to prevent injuries, reduce muscle tension, and keep good joint mobility after physical effort.
Aitana Bonmatí is a sports enthusiast
This routine not only reflects Bonmatí's commitment to her athletic performance, but also serves as inspiration for those who want to keep active. If she approves it, the results are more than guaranteed.
In any case, Aitana Bonmatí doesn't just shine on the field, she also does so off it with her example of perseverance and discipline. Her routine shows that you don't need a gym or major resources to train like a champion.
If she trusts this method to keep at the top, it's further proof that smart effort brings results. An inspiration within anyone's reach.