10 Tabata Home Workouts for Fast Fat Loss and Muscles Strengthening


In today's article I thought of incorporating 10 Tabata workouts for those who want to lose fat fast and strengthen their muscles.

Hi everyone, I have written a few articles so far on Tabata training, but seeing the great interest of the readers of this blog in this type of workout, in today’s article I thought of incorporating 10 Tabata workouts for those who want to lose fat fast and strengthen their muscles.

These workouts are focused on either muscle groups or full-body.

What is Tabata training?

So far, you’ve probably come across terms like intervals, interval training, or HIIT (High-Intensity Interval Training). These intervals are designed to burn fat (several studies have shown that HIIT is more effective than cardio training) and to improve fitness. And the training known as Tabata is one of these activities.

As already mentioned above, this interval workout is designed to improve your physical appearance, as well as to burn any fat. If you practice Tabata three times a week, even as a supplement to regular exercise, you will strengthen your muscles, improve your cardiovascular system, and, last but not least, you will lose weight quickly (having a healthy and balanced diet, of course).

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The benefits of Tabata training

•      It is intense

•      It only takes a few seconds

•      Continues to burn calories even after you have finished training

•      You have many well-deserved breaks

•      Burns tons of calories

How Tabata training is working?

Whatever exercise you use, Tabata training will increase your metabolism and increase your heart rate immediately. Since you are performing these exercises at a very high intensity, your body will need to work harder to keep up. 

This will make your heart pump faster and your metabolism speeds up, which is what you want if you plan to lose weight. Your metabolism will be fast not only during exercise but also after the training. This means that your body will burn fat for hours after exercise.

As long as you quickly reach the point of maximum intensity, pull hard on yourself and work hard for 20 seconds, then rest and hold your breath for 10 seconds and repeat everything 8 times, you did a Tabata workout.

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Where you can do your Tabata workout?

What is super cool about Tabata, besides the fact that it only lasts 4 minutes, is that you can do it anywhere, anytime with a minimum of equipment. 

You can do it in the gym using weights, you can do it on the field using sprints or you can do it at home using your body weight and a little imagination.

Why do you need a Tabata timer?

A novice athlete can take a single approach and can be exhausted. An advance can increase the load. Therefore, a Tabata timer was developed.

You have a lot of possibilities: you can use the Tabata timer on your PC, the simple timer from your smartphone, or you can download an application of your choice of Tabata timer.

A typical Tabata timer performs a particular exercise 8 times, separated by rest intervals. You can add more exercises, each exercise will be performed for all sets before moving on to the next. Exercises default to 20 seconds. The rest between intervals defaults to 10 seconds. The rest between exercises defaults to 60 seconds. All these values can be changed. You may also include warmup and cooldown intervals by ensuring they have a duration.

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Is Tabata training for everyone?

Tabata training is not for beginners, but for advanced athletes who feel comfortable with high-intensity exercise, and is not recommended for people with heart disease.

Here are the 10 workouts:

1.   Burn Fat Fast: 4-Minute Tabata Workout – Part 1

2.   Burn Fat Fast: 4-Minute Tabata Workout for Strength & Balance – Part 2

3.   Burn Fat Fast: 4-Minute Tabata Workout (Thighs and Core) – Episode 3

4.   Burn Fat Fast: 4-Minute Tabata Workout – Part 4

5.   Burn Fat Fast: 4-Minute Tabata Workout- Episode 5

6.   Burn Fat Fast: 4-Minute Tabata Workout – Episode 6

7.   Burn Fat Fast: 4-Minute Tabata Workout – Episode 7

8.   Burn Fat Fast: 9-Minute Lower Body Tabata Workout – Episode 8

9.   Burn Fat Fast: 9-Minute Fat-Blasting Routine Tabata Workout – Part 9

10.  Burn Fat Fast: Full-Body Fat-Blasting Under 20-Minute Tabata Workout – Episode 10

Don’t forget about a healthy nutritional plan

Make sure you follow a healthy nutritional program during Tabata workouts to get the best results quickly if your goal is to lose weight. Nutrition is an important element to be healthy and always active. 

If you have a poor diet, your goals of fitness will not be achieved.

Find info about weight loss and nutrition HERE, HERE, HERE, HERE, HERE, and you’ll find calorie deficit diet meal plans. HERE, HERE, HERE, and HERE

Don’t skip the warm-up, and don’t skip the cooldown, both are important and help you avoid injury and can even help improve your performance.

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