There are countless training styles you can use for reaching different fitness goals. Some workouts are better for cardiovascular health, some help to improve your endurance and strength, others are great for flexibility, some are really effective for burning fat. And in this post, I will share some Tabata workouts at home that will help you burn fat and improve your physique.
One of my favorite types of training is HIIT (high-intensity interval training) because it combines the best of all worlds. High-intensity interval training has a beneficial impact on both the aerobic and anaerobic systems. It includes cardio, strength exercises, and has the afterburn effect which is great for shedding extra pounds (as it means you keep burning calories for hours after your quick workout has ended).
What is Tabata?
Tabata is a type of HIIT that was discovered by Japanese scientist Dr. Izumi Tabata and a team of other researchers in Tokyo. He trained the Japanese Olympic speed skating team and found that HIIT improved aerobic capacity and also increased anaerobic capacity by 28%.
What does Tabata include?
In a nutshell, you do every exercise for four minutes (20 seconds of active work and 10 seconds of rest in between each set). The duration of the whole workout can be 20-30 minutes depending on the number of repetitions.
The structure of Tabata workout:
- Work out hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds (it will take 4 minutes to complete)
- Rest for 1 minute
- Then move to another exercise
For example, if you choose push-ups, you perform them for 20 seconds as intense as you can. Then you rest for 10 seconds. Repeat this round 7 more times. Then have a rest for 1 minute and start another exercise, let’s say – squats. After this round is finished, you choose jumping jacks, for example. And continue doing them the same way.
Technically, Tabata training should be done with only one movement per set. But there are many workouts when the exercises vary during these 4 minutes. It’s also popular to increase or decrease rounds and intensity in order to challenge yourself even more.
You can choose any exercise you wish for Tabata workout. But the most common are: squats, push-ups, burpees, mountain climbers, jumping jacks, kettlebell swings, sprints, lunges, planks etc.
Any other compound moves that work your large muscle groups will be suitable for tabata.
The heart rate on Tabata needs to spike to 90 to 92 percent of your max heart rate which is really high. This explains why Tabata is so relentlessly effective on body fat. It does so through a process known as excess post-exercise oxygen consumption (EPOC), which can increase your
The aim is to burn as many calories as possible in a short period of time. You should be out of breath and drained of energy no matter your fitness level by the end of the eight rounds. You have to push yourself – like you mean it! You won’t reap the strength and cardio benefits from leisurely going through the movements.
But that’s why HIIT may not be suitable for people that suffer from adrenal fatigue or thyroid issues as such workouts can be too aggressive and worsen the symptoms. Make sure you consult your doctor first and pay attention to your feelings. If you feel really sick and fatigued after any workouts, it’s not good for you. Yes, during the training you can feel exhausted as you push yourself hard, but after finishing and having a rest, you should feel great again.
What do you need
Because Tabata incorporates lots of bodyweight movements, it can pretty much be done anywhere and anytime. But you can also use kettlebells, dumbbells or resistance bands if you want to make the workouts extra challenging.
You will probably need a timer so you don’t have to count all the rounds. There are some options you may find helpful:
And now I would like to share with your some awesome Tabata workouts on YouTube. I do them from time to time to burn extra calories and challenge my body. They are a little bit different but equally effective and fun. Give it a try!
Tabata workout for Beginners:
Some people may find this workout too easy, but it is great for beginners. You will have time to understand the main principles, but also will train your arms and legs.
I would really recommend to start with this workout, get
12-minute Tabata Workout
This workout includes 3 circuits with 2 different exercises for each circuit. This way you have some
20-minute Tabata Workout
This workout takes a little bit longer and includes many compound exercises – you will do plank variations with push-ups, jumping lunges and other complex jumps. This method allows you to burn many calories as you target the muscles of your whole body.
And in general, the more leg exercises you perform, the better your metabolism becomes. The thing it, legs have the biggest muscles in your body, so when they work you burn the most calories. If you have strong and well-developed muscles, your body continues to burn fat even while resting.
30-minute Tabata Workout
If you want to burn some serious calories, this workout is for you. It targets all the muscles of your body, so prepare to perform jumps, squats, push-ups, lunges and many other exercises. This workout takes longer than the previous ones, but at the same time, the exercises are not as demanding, so you can do them even if you are a beginner. Just be ready to spend a little bit more time on this workout and have a nice shower after that, because you will be sweaty, I promise!
These workouts are just my favorites. But you can find more on YouTube and try something new from time to time. Remember, you have to challenge your body in order to continue burning fat and losing weight. So it’s a good practice to change your workout once in 2-4 weeks.
Things to make Tabata effective
- Keep your heart rate really high (90-92%)
- Follow Tabata structure (
20 secwork, 10 secrest)
- Choose compound moves (not isolation exercises)
- Do it quickly but perform every exercise right (watch your technique)
I hope you will give these amazing short workouts a try! But also remember that you diet is also very important. You can download my 7-day Meal Plan (which is low-carb, high-protein, vegetarian/vegan and healthy) here: