Whilst the original Tabata protocol was designed to be done on a resistance-based exercise bike, these days Tabata workouts can include just about any exercise you can think of. It’s that awesome feeling you get in your muscles for several minutes after you finish an intense workout. One of the reasons HIIT workouts such as Tabata are so efficient is that your body continues working even after you finish the workout. But for the remaining four sessions they instead used the Tabata protocol and did a 4-minute workout at high-intensity (170% VO2 max). Tabata workouts are popular because they can be performed with just your body weight in a short amount of time. As high intensity interval training (or HIIT) has grown in popularity, Tabata workouts have also become a staple for many. Interval training, often incorporated into a gym exercise plan or exercise plan for weight loss, is a dynamic workout strategy. If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Hopefully you’re feeling good after that Return of the Jack tabata HIIT workout. You’ll get a good core workout with this exercise. The key is to give maximum effort during the 20 second high intensity interval. If you don’t have a timer that fits the above criteria, give this GymBoss interval timer a try. Immediately lower your body into another squat and repeat. I really loved this workout; it kicked my butt.Differing from the seal jack, this time your arms go over your head.A good example is sprinting for 20 seconds and then walking for 10 seconds – Repeat 7 more times for a total of 8 sets (which equals approximately four minutes).Tabata is a type of HIIT workout with timed intervals and short recovery times.If on the other hand you feel as though you have plenty of energy left, do jumping jacks, lateral jumps, or even jumping lunges, if you really want to push yourself and kick up the fat burn.5 Minutes Cool Down & Stretch; 60 Seconds of each• Butt Kickers• Slow Butt Kickers with Arm Swings in Front• Crossover Toe Touch Stretches• Standing Quad Stretches• Wall Chest StretchesHow many calories does this high intensity interval workout burn?Once you complete one round, rest for 2-3 minutes, then repeat.So, maybe it’s time to get your Tabata on! If floor push-ups are too challenging, perform the exercise with your knees on the ground (with your body forming a straight line from shoulder to knees) or elevate your hands on a stable surface like a bench or chair. Simultaneously, swing your right arm to about shoulder height and your left arm across your body to reach your right hip. Intermediate exercisers can perform each exercise for 30 seconds and rest for 30 seconds; advanced exercisers can work for 40 seconds and rest for 20 seconds. If that feels too easy, adjust the work-rest intervals so that you work as long (or longer) as you rest. Pick the Rapid program and replace two meals a day with your favourite FatBlaster weight loss shake.All that’s left to do is press the “start” button and get to work.Try one of these beginner-friendly programs!You can mix and match a combination of these moves to create your ideal Tabata workout at home.The bodyweight circuit workout is an excellent way to strengthen and tone muscles at home with little or no equipment.I’ve compiled a list of seventy cardio exercises you can do with minimal equipment and included them in this program.And there is plenty of research to support the positive effects engaging in short bursts of high-intensity exercise can have on overall health.Perform each exercise for 20 to 30 seconds and take as little rest as possible between sets. It’s only four minutes long, and it can be customized to tailor the needs of all fitness levels. Cue Tabata workouts, which entail short but vigorous work all within a short time frame. Experts share the basics to master the four-minute HIIT workout and tips to create your at-home program. After the 20 second high intensity interval, take a 10 second rest, then complete another 20 second high intensity interval, etc. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.Depending you where you exercise and how quickly you want to lose weight, you can start one of the routines to accelerate your fat loss.Even the busiest of us should be able to find opportunities throughout the week to squeeze in a four-minute workout right?Think about it this way – If you can manage to do four Tabata workouts in a week, then you are essentially training like a Japanese Olympic athlete (… well, kind of 🙂 )This type of workout boasts all the familiar benefits of HIIT including increased aerobic and anaerobic fitness, increased calorie burn post workout, maintaining muscle mass, and more.The original Tabata protocol was based on a single four-minute workout (performed four times per week).If I know I won’t be exercising that day, I sometimes include a Tabata workout as part of my morning routine.Of course, you should always talk to your physician or physical therapist before starting any exercise routine.It left me feeling athletic and energized while still being worked. During some of these 10-minute breaks, I will squeeze in a quick Tabata workout. When I’m working from home and sitting at my desk for long periods, I like to take a 10-minute break every 45 minutes. There are three distinct ways that I have been using Tabata as part of my regular exercise program. Tabata Workout #3 Your body should look like an upside down V. Once you get that movement down, shift forward into plank. Bring the left leg behind at a slight angle into a reverse lunge. Lift your right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands with a little hop. Squeeze your calf muscles to slowly raise your body, lifting your heels until you’re on your toes. Take a step back on your right leg, crossing it behind your left leg, as if you were about to curtsy. No Equipment Repeat 10 times to the right and left alternating sidesor for 20 seconds. Repeat this 3 times to the left, and then 3 times to the right or for 20 seconds. Repeat this 5 times to the right and then 5 times to the left or for 20 seconds. Keep your weight in your left foot and slowly bend your knees, lowering your body straight down. For each routine, perform each exercise for 20 seconds at maximum effort, rest for 10 seconds and then repeat for a total of eight rounds. Once you complete this program, you can begin this 6-month workout plan. If you need any help with this training program, email me your questions, and I’ll answer them. To speed up weight loss, you can also do intermittent fasting and consume weight loss supplements, which can help reduce calorie consumption. However, working out consistently and following the right diet program will help you transform your physique over time. Here’s a 5-day workout you can do during the fourth week to lose weight at home. For me, I had a very hard time with the push ups (try not to laugh as you watch me trudge through those...). You can also use this search box to find your workout Sign up for practical, helpful, and unique content that can help you elevate your fitness. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier. Minutes: Fat Burning Tabata Workout HIIT For Fat Loss The Tabata workout was developed by Izumi Tabata, Ph.D., and his team of researchers at the National Institute of Fitness and Sports in Japan. In other words, the length of your workout may not be as important as the effort you put into it, when it comes to working out for results. A workout doesn’t have to be long to be effective. Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals! A traditional Tabata workout consists of eight rounds of the routine — which makes the whole workout just four minutes long. Another recent study showed that doing Tabata workouts for 10 weeks significantly improved the respiratory fitness of participants by up to 28%. Similar to other types of HIIT workouts, Tabata focuses on moving fast for a short duration in order to perform at an all-time high before recovering. Pick the Rapid program and replace two meals a day with your favourite FatBlaster weight loss shake. It alternates between brief, high-intensity bursts and intervals of lower intensity or rest. Try out any one of these core focused workout programs. The intensity goal looks like working to about 80% of your maximum during the working interval. It can all be done in less than 20 minutes, including warmup and cooldown. Also remember to be kind to your body nutritionally after a workout like this one – the last thing you want to do after making your body work so hard is to eat junk food! When you rattle your body’s systems with such an intense output of exertion, it takes time for it to reregulate itself and return to it’s normal rate of energy expenditure. This 4 minute fat burning HIIT workout is named after a Japanese researcher named, Dr. Izumi Tabata. Depending on your intensity (actual exertion of effort), weight, height, and gender, you can expect to burn between 8 and 15 calories a minute doing this Fitness Blender routine. It sounds a lot more complicated than it is; just follow along with the HIIT video and you will come out just fine.You will do two four-minute rounds of butt busting high intensity exercise, with a full two minutes Active Rest in between. By committing to a FatBlaster weight loss program today, you're embracing a new lifestyle that prioritises your health and fitness goals. Depending on what the rest of your regular program consists of, you can do this routine 3-4 times a week, as long as you are waiting until those same muscles are not sore before attempting it again. Today’s Tabata workouts are a long way removed from the original study, which was done by elite athletes, in controlled conditions, using resistance-based exercise bikes. If I know I won’t be exercising that day, I sometimes include a Tabata workout as part of my morning routine. It has a basic Tabata workout and I can also use it for interval training when running. In a traditional Tabata workout, you will perform an exercise at max intensity for 20 seconds and then rest for 10 seconds. Tabata is a type of HIIT workout with timed intervals and short recovery times. Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Tabata Training can be done with barbells, dumbells, kettlebells or just bodyweight exercises. You can mix and match a combination of these moves to create your ideal Tabata workout at home. If you’re ready to build your own Tabata workout and are wondering where to start, here are some moves that are typically used by experts. Gaining a full understanding of the benefits and drawbacks can determine if the workout is right for you. The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. Tabata Training can be done with a number of different exercises. All you need is four minutes. Instead, it slowly normalizes itself over the next hours and sometime even days (depending on the intensity of the workout). HIIT cardio is a fat burning powerhouse; the short intervals ask you to push yourself much harder than you would be able to if you were doing longer duration bouts of movement. It's a great workout for burning fat, boosting endurance, toning up allover and building explosive speed and strength. High intensity interval training (HIIT) is one of the best ways to get fit quick - not just looking fit, but feeling fit, as well. When you have a little extra space in your schedule, do minutes of lower impact, sustained cardio such as light jogging, the elliptical, swimming, or even walking.Make sure that you drink plenty of water after this workout so that you don’t end up dehydrated.Obviously, if you can get to a professional gym you’ll have more options available for cardio and resistance workouts.Losing weight only through a calorie-deficit diet is fine.Sign up for practical, helpful, and unique content that can help you elevate your fitness.I’ll be back with more 4 minute tabata workout videos, so try to incorporate them into your daily routine, and watch your fat burn off!The concept behind the workout is pretty straightforward, but Tabata can seem intimidating if you don’t know what it is.For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.After the 10 second rest, you’ll jump right back into another HIIT interval, then you’ll repeat for a total of 8 sets. Find Exercises Targeting… This way you are targetting arms, legs and abs in a single workout.She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine.You can also do various exercises at home to accelerate weight loss without using any major equipment.The Tabata workout was developed by Izumi Tabata, Ph.D., and his team of researchers at the National Institute of Fitness and Sports in Japan.During the intro, Caroline previews every exercise you will be doing.Find workout plans for you.These fat burning tabata workouts will help spike your metabolism to burn calories at a higher rate, for the remainder of the day. With this new fat burning tabata workout video series, I’m going to show you 4 minute tabata workouts that will help you incinerate the fat. That’s a whooping 168 – 315 calories for just twenty minutes of effort.That estimation doesn’t even take into account the elevated calorie burn that you will have for the next hours.High intensity interval training is a great option for when you are too busy for a full workout. They are exercises that are so demanding on your cardiovascular system that just a few rounds of twenty second intervals make you feel like you’ve been running for the last hour.A HIIT workout is extremely effective for fat and/or weight loss, because of the metabolic disturbance that it causes. If you haven’t picked up your interval timer yet, you’re missing out on these efficient fat burning workouts. I’ll be back with more 4 minute tabata workout videos, so try to incorporate them into your daily routine, and watch your fat burn off! Simply set the timer to 20 second work intervals and 10 second rest intervals, then the Gymboss timer will beep and/or vibrate to tell you the interval is over. Or you can use it as a 4 minute workout finisher after your resistance training workout, to really spike your metabolism. In just 4 minutes, you’ll be sweating, incinerating fat, increasing heart health, and getting stronger. The original Tabata protocol was based on a single four-minute workout (performed four times per week). The first set of athletes exercised for 60 minutes per session at medium intensity (70% VO2 max) – i.e. 5 hours per week. “You have to give your body adequate rest — from 24 to 48 hours — between intense workouts.” “Try 20 seconds on and 10 seconds off with easier exercises such as walking (versus sprinting) or low-impact moves using body weight. How often you do a Tabata workout will depend on your fitness level.Fitness Blender's 45 minute tabata training video targets multiple muscle groups, builds endurance, and burns off a great deal of calories.This time we do HIIT intervals (20 on, 10 off) eight times through for a whole four minutes for each exercise.Here’s a 5-day workout you can do during the fourth week to lose weight at home.Also, only rest for 10 seconds between tabata exercises.Complete four rounds in total with minimal rest between sets.Repeat 10 times, alternating sides — or for 20 seconds.You can mix it up and introduce new exercises.As high intensity interval training (or HIIT) has grown in popularity, Tabata workouts have also become a staple for many.If you are looking for activities to do on active rest days, Glabicky suggested steady-state cardio such as yoga or stretching.It’s a great way to finish off as I’m still feeling the after-burn when I get home. This is a great exercise to really get your heart rate going. Your heart will love you after this and the burn in the calves is real! Rather than having your hands going over your head, they come in front of the body. So if you’re with me, there’s only one thing left to do, lets get sweaty. This workout was inspired by the 90’s club banger hit, “Return of the Mack” by Mark Morrison. May be as effective as a longer HIIT workout. I’ve also shared an ultimate 4-week weight loss program for those who train at home with no equipment. But including cardio and strength training in your daily regime helps accelerate weight loss, build lean mass, improve cardiovascular health, and improve shape. The calorie deficit is the key to losing weight, regardless of what exercises you do or what diet you follow. She also leads workout routines and challenges in our new Start TODAY app. Come into a plank position and then pull your right knee into your chest, step it back and then pull your left knee into your chest. Then bring your right hand to the left to get into the push-up position again. Pick up your left hand off of the ground and step it to the left about ½ a foot. I even experienced some burn out with some of the lower body tabatas. This is a body weight strength workout. “This effective workout is designed to burn fat while building a lean, cut physique,” says Brynn Putnam, founder of NYC’s Refine Method, which specializes in HIIT. Think about it this way – If you can manage to do four Tabata workouts in a week, then you are essentially training like a Japanese Olympic athlete (… well, kind of 🙂 ) The whole workout is over in 4 minutes, which means you can easily fit it into a busy schedule. Perform each exercise for 20 to 30 seconds and take as little rest as possible between sets. Perform as many rounds as possible in thirty minutes and increase the duration in the coming days. Perform the following exercises as quickly as possible, and take a short break of less than 30 seconds between them. Losing weight and achieving a shredded, toned, and athletic physique is the ultimate goal of many fitness enthusiasts. The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance. When you exercise at high intensities, your body requires more oxygen to sustain the effort. HIIT may also help with weight loss when combined with a healthy diet. And this links HIIT workouts with numerous health benefits. Looking for a time-efficient workout you can do anytime, anywhere? For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page. This way you are targetting arms, legs and abs in a single workout. Whereas, the second set of athletes did one 60 minute session per week (same as the first group). The concept of the Tabata workout is based on a 1996 study by a Japanese Professor named Izumi Tabata. Instead, you just need to be more efficient with the time that you do have available. Take a step to the right with your right foot, and then bring your left foot to the right to get into the starting position. Extend your left leg at a 45 degree angle, and then switch sides. Curl up with your head, neck, and chest and crunch your left chest towards your right knee. Then shift back to down dog and reach your right hand back towards your left ankle. Then, jump to your left to land softly on your left foot, swinging your right leg behind you and out to your left side. Keeping your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). Perform the first exercise for 20 seconds, working as hard as you can while maintaining proper form. During the intro, Caroline previews every exercise you will be doing. Vitomir Maričić Sets Underwater Squat World Record Sitting on the ground, place your palms on the ground behind you with your fingers facing your body. You can simply flow from one exercise to the next. Technically, Tabata is a kind of HIIT workout. It left me feeling athletic and energized while still being worked. To modify, slow down your pace, decrease your range of motion, or take the low-impact version of an exercise where necessary. For example, on the days of the week when you don’t have a full hour to exercise, do a quick routine like this one. This program involves performing various exercises, from steady-state cardio and isolation to powerlifting and HIIT, to keep you motivated and help you achieve decent results over time. While doing a Tabata workout at home, adding in plyometric exercises like jumps or side shuffling can help up the intensity and difficulty. Bodyweight exercises are great for Tabata because you don’t need to waste time worrying about equipment. Recent studies suggests that consistent Tabata training may help the body use insulin more effectively, which can increase your body’s ability to burn fat. Doing Tabata workouts consistently can help you build lean muscle mass and boost your metabolism, which may help with weight loss. Find workout plans for you. If you’re looking to embrace a new lifestyle that prioritises health and fitness, then you’ve come to the right place! The young bodybuilder is hoping to make his mark on the IFBB in March. Also, only rest for 10 seconds between tabata exercises. The goal of the tabata workout is to do as many reps at a high intensity, with proper form, as possible in the 20 second work period. Then, once your 10 second rest is up, the interval timer will beep again to tell you to start your next high intensity interval. Once the 20 second high intensity interval is up, the interval timer will beep to notify you to take your 10 second rest. Tabata workouts are quick, but intense, workouts that not only burn fat faster, but they also can help build lean muscle and increase VO2 max, cardiovascular strength. Tabata can also help you improve your cardio endurance and your aerobic fitness, according to research.Come forward to plank, and repeat with the left hand reaching towards the right ankle as you move into down dog.For each routine, perform each exercise for 20 seconds at maximum effort, rest for 10 seconds and then repeat for a total of eight rounds.By committing to a FatBlaster weight loss program today, you're embracing a new lifestyle that prioritises your health and fitness goals.If this tabata workout doesn’t wake you up in the morning or give you a good sweat as a workout finisher, see your doctor!Your left arm should simultaneously swing out to your left side and your right arm should extend toward your left hip. You can string a few sequences together to create a custom workout. It’s a great way to finish off as I’m still feeling the after-burn when I get home. However, I usually finish the workout with a short burst of cardio on the rower using Tabata. Obviously, if you can get to a professional gym you’ll have more options available for cardio and resistance workouts. It may also include some suggested workouts. At the simplest level, all you need is a clock or a stopwatch so that you can time your Tabata intervals. Now, ideally, you should include a short warm-up beforehand and a cool down or stretch afterwards, but in essence, it’s a four-minute workout. Not to mention, also saving themselves almost four hours of unnecessary time on the exercise bike in the process Adrian Lee's Training & Comeback Mindset for One FIght Night 40 In this first week, you’ll do exercises at a moderate intensity, typically at percent of your maximum heart rate (MHR). Whether you’re a male or female, follow this workout routine to shed some body fat percentage at home. These cardio exercises will help you burn maximum calories, boost your metabolism, enhance endurance, and help you achieve your best physique. I’ve compiled a list of seventy cardio exercises you can do with minimal equipment and included them in this program. Also remember to be kind to your body nutritionally after a workout like this one – the last thing you want to do after making your body work so hard is to eat junk food!Pick the Rapid program and replace 2 meals a day with your favourite FatBlaster weight loss shake.Check out these eight amazing fat-burning intervals, the ultimate HIIT workout, and the 20-minute HIIT workout to target legs.The first set of athletes exercised for 60 minutes per session at medium intensity (70% VO2 max) – i.e. 5 hours per week.The four-minute workout, which is a form of high-intensity interval training, was first outlined in a study published in a 1996 issue of the Medicine & Science in Sports & Exercise.In a traditional Tabata workout, you will perform an exercise at max intensity for 20 seconds and then rest for 10 seconds.In this efficient workout you’ll find all bodyweight, standing movements with no equipment or transitions to the floor.That’s a whooping 168 – 315 calories for just twenty minutes of effort.That estimation doesn’t even take into account the elevated calorie burn that you will have for the next hours.High intensity interval training is a great option for when you are too busy for a full workout. Silver said that if done correctly, a Tabata workout will be one of the toughest workouts you’ve ever done. And perhaps most importantly, you should be listening to your body and resting as needed. “I like to tell new clients that for the first few weeks they should adhere to a one to two ratio of one day of Tabata and two active rest days before the next HIIT program,” Silver said. How often you do a Tabata workout will depend on your fitness level. Try this 30-minute high-intensity interval training (HIIT) routine below. When I get to the gym, I still do more of a traditional workout using weights, which takes about 30 minutes. Apart from this, you don’t necessarily need any equipment, as many of the exercises listed above can be done using just your own body weight. For example, if you have minutes, you could complete 3 x 4-min rounds of Tabata exercises with a short break between each one. If you repeat this a few times and add time for a quick warm up and cooldown, a comprehensive and effective Tabata workout won’t take more than 20 minutes. If you're looking for a powerful fat-burning method, high-intensity interval workouts (HIIT) can be the perfect fit. You'll burn calories for hours post-workout as your body recovers from the high-intensity exercise, she explains. Check out these eight amazing fat-burning intervals, the ultimate HIIT workout, and the 20-minute HIIT workout to target legs. With high-intensity interval training (HIIT) you can hit it hard and be done in just 20 minutes. Want to Improve Your Heart Health? A Trainer, Dietitian And Cardiologist Share Top Tips Alongside resistance exercises, you’ll challenge your endurance level and improve cardiovascular fitness through High-Intensity Interval Training (HIIT). In this article, I’ve shared an ultimate 4 week workout plan for weight loss to help you achieve your best physique. However, it requires proper diet, training, discipline, and little knowledge of weight loss science. After the 10 second rest, you’ll jump right back into another HIIT interval, then you’ll repeat for a total of 8 sets. Get started on your weight loss journey with one of these challenges that are high intensity and will get you sweating! This type of workout boasts all the familiar benefits of HIIT including increased aerobic and anaerobic fitness, increased calorie burn post workout, maintaining muscle mass, and more. Hit the start button on your interval timer, then move directly into the first tabata exercise. On this edition of tabata workouts, we’re doing my Return of the Jack workout. Yes, you are only 4 minutes away from burning fat all day. On today’s episode of Live Lean TV, I’m sharing this 4 minute tabata HIIT workout no equipment for fat loss routine. Week 2 – HIIT and Full-Body Strength Workout Fitness Blender's 45 minute tabata training video targets multiple muscle groups, builds endurance, and burns off a great deal of calories.This time we do HIIT intervals (20 on, 10 off) eight times through for a whole four minutes for each exercise. The exercises are paired together and each pair is repeated 4 times for a 4 minute tabata circuit. This fat burning tabata workout only takes 4 minutes to complete! This method efficiently enhances calorie burn, elevates cardiovascular fitness, and helps boost metabolism.“Beginners should start slow with lighter interval training and gradually work their way up to high intensity,” Glabicky said.It eliminates guesswork and the temptation of unhealthy options, making it simpler to achieve healthy, sustainable weight loss.Looking to get started on your fitness journey?Upper body strength is definitely my weakness and something that I know that I need to work on – as you can probably tell from the video, after a few rounds of active intervals my push ups started to slow down and my form started to waiver.Here’s a link to get your tabata workout interval timer. Complete exercises A1-A4 in circuit format twice, for a total of 8 sets. The key is to go all out during the 20 second high intensity set to really elevate your heart rate and feel the burn. A lot of people complain about not having enough time to workout. Save my name, email, and website in this browser for the next time I comment. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life. Lower your body until your chest hovers just above the ground. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! Repeat 10 times, alternating sides — or for 20 seconds. Come forward to plank, and repeat with the left hand reaching towards the right ankle as you move into down dog. Then place it down, repeat the push-up, and then bring the left knee tucked in towards the chest. If you’re ready to build your own Tabata workout and are wondering where to start, here are some moves that are typically used by experts.Save my name, email, and website in this browser for the next time I comment.A traditional Tabata workout consists of eight rounds of the routine — which makes the whole workout just four minutes long.Take a large step forward with your left foot and bend both knees to about 90 degrees.As is the case with any exercise regimen, there are pros and cons to Tabata workouts.I’ve also shared an ultimate 4-week weight loss program for those who train at home with no equipment.These effects will help you shed those extra pounds of fat, while also building lean muscle.But including cardio and strength training in your daily regime helps accelerate weight loss, build lean mass, improve cardiovascular health, and improve shape. Both groups trained five times per week, for a period of six weeks. The Tabata protocol consists of 8 x 20-seconds of intense work, with a 10-second recovery between each set (i.e. 4 minutes in total). And when it comes to exercising, one of the best ways I’ve found to achieve maximum results with minimum time is the Tabata workout. I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. Losing weight only through a calorie-deficit diet is fine. This means that you’ll need to do 8-10 rounds to burn the maximum number of calories. If this tabata workout doesn’t wake you up in the morning or give you a good sweat as a workout finisher, see your doctor! During your next tabata workout, try to beat that rep count, while still focusing on proper form. These multi-joint exercises burn more calories than isolation exercises. It eliminates guesswork and the temptation of unhealthy options, making it simpler to achieve healthy, sustainable weight loss. Looking to maintain your weight loss? Wanting to ramp up your weight loss? Whether you're striving to maintain a healthy weight or accelerate your weight loss progress, FatBlaster has a tailored solution for you. Upper body strength is definitely my weakness and something that I know that I need to work on – as you can probably tell from the video, after a few rounds of active intervals my push ups started to slow down and my form started to waiver. The four-minute workout, which is a form of high-intensity interval training, was first outlined in a study published in a 1996 issue of the Medicine & Science in Sports & Exercise. Here’s a link to get your tabata workout interval timer. All you need for this 4 minute HIIT workout is your body and interval timer. You can do these 4 minute tabata workouts first thing in the morning when you get up, as it’s a great way to kickstart your day. The good news is you don’t need to spend hours on the treadmill or elliptical to burn some serious fat. Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine. She earned her master's in exercise and nutrition science at Lipscomb University. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis. FatBlaster’s personalised weight loss plans are tailored to cater to an individual's unique needs, fitness level, and goals. Sprinting – sprint for 20 seconds, rest for 10 seconds x 8 timesJump rope – jump for 20 seconds, rest for 10 seconds x 8 times Rest for 10 seconds, and repeat this process for the remaining exercises. Simultaneously twist your upper body toward your left knee, reaching your right elbow toward your left knee.