Tabata is a high-intensity interval training technique that was developed by Dr. Izumi Tabata in Japan in the 1990s. This workout is designed to burn fat fast and improve your overall fitness level without spending hours at the gym.
In this episode, we’ll be doing a full-body workout with a focus on developing strength and fat burning. The workout will last just under 20 minutes and requires minimal equipment (just a pair of dumbbells).
The exercises are simple yet effective at targeting all the major muscle groups in your body, arms, shoulders, and core, including glutes, quads, hamstrings, and calves.
This episode of Burn Fat Fast will help you burn fat, get fit and stay healthy.
This is the tenth episode of my full-body fat-blasting Tabata workout series.
I’ve designed this workout so that you can do it anywhere
In today’s episode, I’ll show you how to do a Tabata workout that will help you achieve your fitness goals. I’ve got some great exercises for the whole body this time around, so get ready to sweat and feel the burn!
Before we get started, I want to give you a quick reminder: always consult with your doctor before starting any exercise program.
Each exercise will be performed for 20 seconds, followed by 10 seconds of rest.
Take a 1-minute rest between each series
Today’s Tabata exercises are:
CARDIO
1. Jumping Jacks
2. High Knees
3. Jump Squats
4. Mountain Climbers
UPPER BODY
5. Downward Dog Push-Ups
6. Superman Lateral Pull
7. Triceps Dips
8. Biceps Curls
LOWER BODY
9. Glute Bridges
10. Curtsy Lunges
11. Sumo Squats + 3x Balance
12. Donkey Kicks
CORE
13. Plank with Knee Tuck
14. Reverse Crunches
15. Ski Abs
16. Butterfly Crunches
CARDIO
1. Jumping Jacks
Jumping Jacks are a basic calisthenics workout. Calisthenics is a gymnastic exercise for fitness and flexibility.
If you’re looking for a quick, effective exercise that will help you burn fat and get your heart rate up, jumping jacks are a perfect choice. They’re also easy to do anywhere, in your living room, on the beach, or even in the office break room!
They work like a compound workout, targeting and activating the most primary muscles. This gives you an intense cardiovascular workout in just a few minutes.
They are mostly done during warm-ups or tucked in as a part of circuit training.
How to do
• To perform Jumping Jacks, start in a standing position with your legs together and arms by your side.
• From here, jump your legs out wide and raise your arms above your head, then jump back into the starting position.
2. High Knees
The high knees exercise has long been a staple in warm-up routines, and for good reason. Doing high knees in place will get your heart pumping and your legs warm and prepped for whatever your workout has in store. It works your glutes, quads, hamstrings, and calves.
High Knees exercise is one of the best exercises for burning fat. It is great for increasing stamina, reducing stress, and improving your overall health.
This exercise helps you to burn more fat and calories by increasing your heart rate. It also strengthens your leg muscles, which are important for all types of activities including sports and everyday life.
How to do
• Stand tall with your feet hip-width apart and your arms at your sides.
• Lift your right knee as high as you can (but at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.
• Now quickly switch arms and legs, running in place.
The Tropical Secret for Healthy Weight Loss
3. Jump Squats
Jump squats are one of the best exercises you can do to burn fat and sculpt your body. It’s a high-intensity workout that will kick your butt, but you’ll be happy you did it when you see the results!
Jump squats are an exercise that involves squatting down and then jumping up from a standing position. This exercise is great for building muscle in your legs, improving cardiovascular health, and burning fat.
How to do it:
• Stand with your feet shoulder-width apart and start by doing a regular squat.
• Remember to engage your core, keep your chest high, and try to get your butt at least parallel to the floor.
• Next, use the muscles in your legs to jump up explosively into the air, using your arms to drive you up.
• When you land, lower your body straight back down into the starting squat position, ready for your next rep.
• Land in a controlled way, as quietly as possible.
4. Mountain Climbers
Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too.
How to do it:
• Start in a high plank position (similar to a press-up position), making sure your shoulders are over your hands, your hips are down, and your weight is on just your toes.
• With your core engaged, bring your right knee forward towards your chest, lifting the toe off the ground.
• Return to your plank, then switch legs to bring the left knee forward.
•     Keep switching legs and begin to pick up the pace until it feels a little like running in a plank position.
The Only Natural Formula that Helps Torching Off Fat from Your Problem Areas
UPPER BODY
5. Downward Dog Push-Ups
The Downward Dog Push-Ups exercise is a great way to burn fat and tone your arms, legs, and core. It’s also a good balance exercise that can help you maintain good posture and prevent injury.
Looking for a total body exercise that stretches and strengthens? Try the down dog push-up. This exercise tones your upper and lower body while loosening up your hips and hamstrings.
How to do it
• Begin in push-up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.
• Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.
• Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.
• While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands and then push back into the stretch of the hips and hamstrings.
6. Superman Lateral Pull
This particular exercise is a favorite of mine: it hits every muscle in your back (and even your glutes).
This exercise can help you burn fat, build muscle and get a great workout. It is also good for toning your arms and shoulders. The Superman Lateral Pull is an exercise that works the back of your upper body. It helps to develop strength in your upper back, shoulders, and biceps.
How to do it
• To begin, lie straight and face down on the floor or exercise mat.
• Your arms should be fully extended in front of you. This is the starting position.
• Simultaneously raise your arms, legs, and chest off the floor. Then extend your elbows back towards your hips and squeeze your shoulder blades together while you exhale.
• Slowly begin to lower your arms, legs, and chest back down to the starting position while inhaling.
7. Triceps Dips
The triceps are made up of three heads, hence their name, and if you want to increase the strength and size of your upper arms you need to work all three. Fortunately, you can do just that with one exercise – the triceps dip.
How to do it
• To begin the exercise, you need to place your hands on a chair, on a bench at least shoulder-width apart. Now you have to slide off your butt off the bench and extend your legs out.
• Now you have to straighten your arms while keeping your elbows a bit bent to keep tension on your triceps and not on your elbow joints.
• Now start bending your elbows to bring your body towards the floor and bend it until they’re at 90
degrees with the bench. Make sure you keep your back close to the bench.
• Now when you reach the bottom, start pressing down into the bench while straightening your elbows to get back into your original position.
8. Biceps Curls
Bicep curls, in particular, are a great exercise to reduce arm fat and target the biceps and make them stronger.
How to do
• Stand straight and hold a dumbbell in each hand
• Now curl your arms to contract your biceps while keeping your upper arm stationery
• After this, slowly lower your arms to the initial position.
•     This is counted as one repetition.
Click for Your 8 Week Custom Keto Meal Plan for Effective and Healthy Weight Loss
LOWER BODY
9. Glute Bridges
A glute bridge is a simple, yet versatile exercise that helps you activate and strengthen your glutes teaches you to extend your hips while maintaining a neutral spine, and braced core, and lays the foundation for you to progress to bigger and better booty-building exercises.
Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings
How to do
• Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.
• Bend your elbows to 90 degrees so that only your upper arm is on the ground.
• Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back/
• • Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in.
• Squeeze your glutes for a second or two at the top and lower back down to the ground before repeating.
• You should feel this move in your glutes and hamstrings and not in your low back.
• Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate.
10. Curtsy LungesÂ
The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsey for additional glute strengthening.
Targets: quadriceps, adductors, glutes, hamstrings, and calves.
How to do
• Stand with your feet hip-distance apart and let your arms fall at your sides.
• Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart
• Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
• Slowly return to the standing curtsy position.
• Repeat the lunge on the other side.
Use This Morning Ritual to Stop Back Pain and Keep You Pain-Free All Day
11. Sumo Squats + 3x Balance
The Sumo Squat involves a variation on foot placement that helps target your leg muscles in different ways. In a sumo squat, for example, you incorporate a bit more inner thigh than in traditional squats.
This can be a nice variation to add to your routine if you need a new challenge.
This exercise routine is great for burning fat, improving your balance and flexibility, and building strength in your legs. It’s also a great way to start your day.
How to do it
• Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
• Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted, and back straight.
• Only go down as low as you can without compromising your flexibility, and on this point balance for 3 times.
• Push back to start without locking the knees.
12. Donkey Kicks
This exercise works a lot more than just your butt. Donkey kicks are beneficial in a workout because not only do they enhance the shape of your butt, but they also strengthen your hips and stretch your hip flexors.
Donkey Kicks are a great way to burn fat and increase your endurance, as well as strengthen your core.
Targets: The beauty of this exercise is that not only does it strengthen your glutes, but also your hamstring, abs, and leg muscles. Furthermore, depending on the variation of kick, you can even tone your arms and deltoids thereby making it a multiple muscle targeting exercise.
How to Do
• Position yourself on all fours on a mat.
• Position your hands underneath your shoulders and place your knees under your hips.
• Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
• Lower the knee without touching the floor and repeat the lift.
• Once you’ve completed the reps on the right leg, switch legs.
CORE
13. Plank with Knee Tuck
This exercise involves the shoulders, core, and legs, targeting multiple areas of the body at once. This exercise helps effectively strengthen the core and helps prevent low back pain.
Plank with Knee Tuck exercise is a great way to burn fat and get in shape!
The Plank with Knee Tuck exercise helps you burn fat by engaging all of your muscles, not just one or two. This exercise also provides a full-body workout. This is important because it will help you to tone your muscles and lose weight faster.
You must keep your abs tight throughout this exercise. This will help prevent injury and allow you to stay focused on burning fat instead of worrying about keeping yourself safe from falling on the floor.
How to do
•     Begin in the Plank position
• Bring your left knee up towards your right elbow
• Pause and then return to the starting position.
• Repeat on the other leg
14. Reverse Crunch
Reverse ab crunch workout allows you much better in use of your time than regular crunches. The only problem with conventional crunches is that it puts more pressure on your spine. Remarkably, reverse ab crunch, on the other hand, is a more intuitive and efficient movement to target your abs.
How to do it
• Lie flat on your back. Put your hands beside your side.
• Tighten your abs. Constrict your butts. Put your legs together.
• Raise your legs so that they’ll be pointing at the ceiling. Bring in your legs.
• Bend your knees and move them toward your chest.
• Raise your hips and lower back off the floor.
• Hold this position for 2 seconds. Return to the starting point.
Click for Your 8 Week Custom Keto Meal Plan for Effective and Healthy Weight Loss
15. Ski Abs
Picture Source: Pinterest
Several exercises build strength and flexibility in your core and are more interesting than basic crunches. One of these is the ski abs exercise. You can do ski abs at home, without needing any special equipment.
How to do it
• Start in the full, straight-arm plank position. Make sure your wrists are positioned directly under your shoulders and your back is flat.
• Lightly contract your core to engage the muscles. Don’t hold your breath.
• To start the ski abs exercise, hop both of your feet over to the right side of your body. Bend your knees and aim to have your knees just outside your right elbow. Keep your torso flat and parallel to the floor.
• As soon as you complete the jump to the right, you want to jump your feet back to the full plank position where you started. Again, focus on keeping your torso parallel with the floor.
• From plank, immediately jump to the other side.
• After you jump on the other side, don’t forget to jump back to plank before continuing the exercise. Between each side, return to the center plank position.
16. Butterfly Crunches
Picture Source: Get Muscularity Blog
The main goal of doing crunches is to engage your abdominal muscles, helping you achieve a stronger and more stabilized core. As compared to other crunch variations, the butterfly crunch is the only one that will give you a total body workout.
This is because it will not just engage your abdominal muscles—it targets your leg muscle as well. In addition to that, the spreading out of the knees will make it difficult for you to keep your spine flat so it can also help engage your rectus abdominal muscles too.
How to do it
• Lie on your back with your feet flat on the floor placed as close to your buttocks as possible.
• Let your legs fall open, just like the look of butterfly wings.
• Bring your feet close to each other. The soles should be in contact with each other.
• Place hands behind your head. It should be in line with your ears and elbows. Never clasp your hands as this will increase your risk of having an injury.
• Engage your abdominal muscles and slowly and gently lift your shoulders from the floor by a few inches. But try to keep your back as flat as possible.
•     Slowly go back to your starting position.
Conclusion:
Tabata workouts are short and sweet, but they’re also incredibly effective. This particular Tabata session burns fat fast, while also getting your heart rate up and strengthening your muscles.
Get ready to burn fat fast with this full-body Tabata workout. This workout is short, but it’ll have you sweating in no time! It’s a great way to get your heart pumping and feel like you’ve worked out for longer than 20 minutes.
You’ll need a timer for this Tabata workout, but if you don’t have one, just set your phone on the floor in front of you and count out loud from 1 to 20.
Don’t skip the warm-up, and don’t skip the cool-down, both are important and help you avoid injury and can even help improve your performance.
This post contains affiliate links. Please read our Disclaimer for more info. Â
What do you guys think about my article?
Leave your thoughts below in the comment section! And if you like it don’t forget to share it, and follow me on social media Pinterest, Facebook, Instagram, Linkedin, and Bloglovin’. Thank you!
You may also like:
- Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners
- Burn Fat Fast: 4-Minute Tabata Workout – Part 1
- Burn Fat Fast: 4-Minute Tabata Workout for Strength & Balance – Part 2
- Burn Fat Fast: 4-Minute Tabata Workout (Thighs and Core) – Episode 3
- Burn Fat Fast: 4-Minute Tabata Workout – Part 4
- Burn Fat Fast: 4-Minute Tabata Workout- Episode 5
- Burn Fat Fast: 4-Minute Tabata Workout – Episode 7
DON’T FORGET TO PIN IT FOR LATER!
