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
- 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.
- 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
- 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
Recommended Read: The Benefits and Differences Between HIIT and Tabata Workouts
Tabata Workout 5:
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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