You’ve probably heard this a thousand times already: “Eat clean, cut carbs, and hit the gym if you want to burn fat.” Cool. But what does that actually look like when you’ve got a life, a job, and maybe 30 minutes to spare?
Most people jump straight into the usual routine, elliptical machines, circuit training, steady-state cardio. Not terrible, just… slow. And honestly, kind of boring. After a few weeks of grinding with barely any visible progress, it’s no surprise people throw in the towel.
If you’re looking for something faster, harder, and way more effective at torching stubborn fat, you need to take a look at HIIT. Or even better, Tabata.
Wait, what’s Tabata? It’s a specific type of HIIT, created by Dr. Izumi Tabata (yeah, it’s named after a real person). Short workouts, brutal intensity, massive payoff.
Understanding the Basics of HIIT and Tabata Interval Training
HIIT is simple in theory: go hard, rest, repeat. You’re pushing yourself in short bursts, then catching your breath before diving back in. These workouts usually fall somewhere between 10 and 30 minutes, depending on how brutal you’re feeling that day.
Tabata is basically HIIT’s intense little cousin. You work for 20 seconds, rest for 10, and repeat that cycle for four minutes. Doesn’t sound bad, right? But don’t let the short time fool you. It hits hard.
The real magic is in the structure. By tightening your rest periods and packing more work into less time, you jack up your workout density. That leads to more calories burned, even after you’re done. Your body stays lit up for hours.
If you’re new to this, don’t overthink it. Start small. Keep the time tight and focus on moving well. Then try to beat your own numbers next time. Doesn’t need to be perfect, just consistent.
HIIT and Tabata Interval Training Effectiveness
Adding HIIT and Tabata workouts to a fitness routine at least three days a week has shown to help boost fat burning. One research study conducted in Australia found that people performing a 20-minute HIIT program consisting of 8-second intervals with 12 seconds of rest lost 6 times more body fat than those who followed a 40-minute cardio exercise. A Tabata study reported that following 4-minute workouts of 20-second intervals and 10 seconds rest helps burn more body fat effectively than steady-state cardio.
The workouts have a high metabolic cost, which facilitates the burning of body fat stored in the fatty acid molecules. HIIT exercises compel the fat cells to release fatty acids to the bloodstream. The mitochondria pick up the fatty acids and break them down to produce energy.
Following a workout regime consisting of exercises like jogging, yoga, tennis, and volleyball will not make a significant difference. Such exercises do not offer the needed metabolic cost to lose fat.
Okay, here’s the part you actually came for, the fat-burning workouts.
We’re keeping it simple: three HIIT sessions per week. That’s enough to get results without wrecking your body. If you feel like doing more, cool… just don’t go full maniac. Overtraining sneaks up fast and will wreck your next workout before you even get to it.
And don’t skip recovery. Seriously. HIIT only works if you give your body time to bounce back.
Please keep in mind that we don’t recommend sprints to people who have suffered lower-body injuries. If you have recovered from the past injuries, make sure you consult with a physician to determine whether you can perform actual sprints.
For beginners, it is advisable to do sprint workouts with caution. Always start slow and build up to a safe sprinting intensity.
RECOMMENDED THREE WORKOUTS TO LOSE BODY FAT
1. HIIT on bike
2. HIIT on a rowing machine
3. Tabata workout style of your choice.
Let’s get started.
4-Week HIIT Program to Lose Fat
WEEK 1
HIIT WORKOUTS ON A ROWER
Ten 100-meter sprints at 90% of your maximum effort
60 seconds of rest between sprints
HIIT WORKOUTS ON A BIKE
Ten 10-calorie sprints at 90% of your maximum effort
60 seconds of rest between sprints
WEEK 2
HIIT WORKOUTS ON A ROWER
Six 300-meter sprints at 80% of your maximum effort
90 seconds of rest between sprints
HIIT WORKOUTS ON A BIKE
Six 30-calorie sprints at 80% of your maximum effort.
90 seconds of rest between sprints.
WEEK 3
HIIT WORKOUTS ON A ROWER
Eight 200-meter sprints at 90% of your maximum effort
75 seconds of rest between sprints
HIIT WORKOUTS ON A BIKE
Eight 20-calorie sprints at 90% of your maximum effort
Eight 200-meter sprints at 100% intensity (maximum effort)
75 seconds of rest between sprints
HIIT WORKOUTS ON A BIKE
Eight 25-calorie sprints at 100% intensity.
75 seconds of rest between sprints.
Integrating the Tabata Workouts
As we said earlier, Tabata consists of 4-minute workouts. Since the time for each workout is 20 seconds with 10 seconds of rest, you will need to perform the exercises for eight rounds. When it comes to the types of exercises, we will recommend strength-based exercises like kettlebell swings, goblet squats, push-ups, ball slams, Farmers Carry, and TRX rows.
Consider integrating the following workouts into each week of your HIIT training.
Perform goblet squats 20 seconds on/10 seconds off for eight rounds
Rest 2-4 minutes
Perform TRX Rows 20 seconds on/10 seconds off for eight rounds
Rest 2-4 minutes
Do ball slams 20 seconds on/10 seconds off for eight rounds
ALTERNATIVELY:
Kettlebell swings 20 seconds on/10 seconds off for eight rounds
Rest 2-4 minutes
Push-ups 20 seconds on/10 seconds off for eight rounds
Rest 2-4 minutes
Do a heavy Farmer’s Carry 20 seconds on/10 seconds off for eight rounds
TAKEAWAY
These high-intensity and Tabata workouts are very demanding. Beginners should try exercising three days a week. If you experience difficulty breathing or feel faint during workouts, it is best to stop the exercise. Be sure to consult your medical provider if the symptoms persist.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
Hi, how would this be split into a daily routine?…..would it be day 1 = row > bike > all 3 tabata movements ?
thanks
Dale
Day 1 you would do the HIIT rower workout, then later that week you would do the bike HIIT workout. so you have 2 HIIT workouts per week.
Hi, thats great thanks. So Would you pick just one of the tabata excersise’s or all 3 (one after the other)?
I would start with one, then you can add 1 or 2 more as your conditioning gets better.