5 Fat-Burning Tabata Workouts You Must Try

Tabata is a form of HIIT (High-Intensity Interval Training) designed by Japanese scientist Izumi Tabata, to increase the body’s aerobic and anaerobic capacity. The Tabata exercise routines are done in 20-second exercise intervals with full intensity with a 10-second rest interval. This helps your body keep moving before it actually recovers from the previous set and that makes this form of workout extremely effective. These are 5 Tabata workout routines to help with fat loss, as well as improving cardiovascular performance.

Time: 4- minutes (Repeat each workout twice)

Exercise time: 20 seconds, Rest- 10 seconds.

Tabata Workout 1

1. Burpee

Start with standing position; now place your hands on the ground as you squat down.
Kick your legs out behind you until you’re in a plank position. Lower yourself into a pushup. With a jump, return to squat position.
Return to standing position

2. Lunge With High Knee

Lunge backward, leaning your torso forward slightly.
Push through your front heel to return to standing. Bring your knee as high you can in front.

3. Pushup

Start in a fully extended push-up position.
Bend your elbows and lower your chest to the ground, keeping your torso engaged.
Push through your palms and return to start. Try not to lock your elbows and keep your back flat.

4. Lunge With High-Knee, Opposite Side

Perform the lunge with high-knee again on the opposite side.

Tabata Workout 2

1. Mountain Climbers

Get into the pushup position. Draw one knee forward, placing your toes on the ground as in sprint position.
As fast as you can, keeping your abs and hips engaged, jump your legs back and forth. Try not to lock your elbows and keep your abs engaged.

2. Jump Squat

From a standing position, lower to a squat position. Your torso should in line, and your heels should remain on the ground.
From the lowest point of your squat, jump into the air while swaying your arms behind you.
Land and immediately perform another squat.

3. Mountain Climbers

Repeat it again.

4. Bear Squat

Start in a pushup position to form a straight line with your body.
Bend your knees and shift your weight backward, as you squat.
Explode forward, returning to the plank position. Immediately shift your weight back again.

Recommended Read: Top 5 Benefits of Tabata Training

Tabata Workout 3

1. Skaters

Start with your legs slightly wider than shoulder distance apart and arms at the sides. Bring one leg behind into a reverse lunge and form a 90-degree angle with front knee.
Swing the arms in front and leap the other leg forward to shift sides in a skating motion.

2. Plank Jack

Start in a plank position (forearm- supported) with your legs together.
Hop your legs outward, immediately hop your legs back to center, continuing to hop your legs back and forth

3. Sprinting Up-Down

Start in a “ready position”, run in place as fast as you can for five steps, then drop yourself to the ground, pushing yourself back to standing as quickly as you can.
Immediately start quick feet again.

4. Spider Plank Pushup

Start in a pushup position with your arms fully stretched and your palms under your shoulders.
Draw your right knee toward your right elbow. Lower yourself into a pushup.
Repeat it on the other side after returning to the starting pushup position.

Tabata Workout 4

1. Jumping Jacks

Start with legs together, knees slightly bent, and arms at your sides.
Jump at your feet out to the side and swing your arms up over your head.
Jump at feet back to center as you lower your arms.

2. Lateral Slides

Start in “ready position” in the center of the space.
Slide your feet to the right, set your right foot, reaching across your body with your left hand to touch the ground.
Reverse the movement and slide to the left now.

3. Mountain Climbers

Perform the mountain climbers’ exercise

4. Lateral Slides

Perform lateral slides again

Tabata Workout 5:

(with dumbbells)

1. Squat Press

Start in a standing position, your feet hip-width apart, holding a set of dumbbells at shoulder-height.
Sit back and bend your knees, in squat position. Fully press the dumbbells over the head after returning to the standing position.

2. Pushup Row

Start in a pushup position, holding a dumbbell in each hand.
Shift your weight slightly to the right as you bring the left dumbbell up toward your chest, squeezing your shoulder blade, and lift it until it reaches chest-height.
Return the dumbbell; perform a full push up before returning to the start.

3. Forearm to Extended Plank

Start in a forearm plank position.
Set one palm on the ground and begin pushing yourself up, extending yourself into a push-up position. Return to starting position.

4. Jumping Lunge

From lunge position, explode upward from the low-lunge position, shifting your legs in the air and return to lunge position with another leg.

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