When it comes to having lower body fat you need to have your diet in check and you also need to train correctly.
When it comes to training, just lifting weights isn’t going to cut it if you want to lower your body fat. The truth is lifting weights the way most people do does little or nothing when it comes to burning fat.
If you want to burn more fat with your training you need to turn it up a notch, that is where Tabata Training comes in to play.
Tabata Training is a training technique that burns serious amounts of fat and is something you will definitely want to consider implementing in your training if you want to get lean. Let’s find out more about what Tabata Training as and then we will get to some good Tabata Workouts.
Tabata Training is an HIIT style training method developed by Izumi Tabata that he discovered in this groundbreaking study where he found that doing 20 seconds of high-intensity work followed by 10 seconds of rest for 8 rounds would increase fat burning and conditioning much more efficiently and effectively than regular old steady-state type cardio.
Now, if you add up those 8 rounds it only adds up to 4 minutes of training total which might sound like it would be pretty easy, that is where you would be wrong. When you do Tabata Training you have to go all out for that 20 seconds, it is much more brutal than it sounds and the 10-second rest is not near enough for your body to recover. This is why it is such a killer and it’s also why it is so effective at fat burning.
The nice thing about Tabata Training is you can use a wide variety of exercises with it. If you have a favorite exercise you can probably find a way to do a Tabata style workout with that exercise. You should try and stick with whole body and compound exercises for Tabata Training though, isolated exercises tend to not work very well. If you think about it doing a Tabata workout with calf raises might really blast your calves but it isn’t going to do very much for you in terms of fat burning and conditioning.
Now that you have a good idea what Tabata Training is, let’s get to what you really came here for, the workouts:
8 Tabata Workouts
Use these 12 workouts to melt off some serious fat. We recommend using them at the end of your workout as a finisher for extra fat loss.
Be sure to go all out during the 20 seconds of exercises or you will not get the desired benefits.
*Some of you may only be able to complete the first exercise of the workout, it’s ok if that is the case. Just work your way up to being able to do all three rounds.
Workout 1
Goblet Squats – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 minutes
Push-ups – 20 seconds on, 10 seconds off – 8 rounds
Jump rope – – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Push-ups – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Pull-ups – 20 seconds on, 10 seconds off – 8 rounds
Workout 5
Thrusters – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Romanian deadlift – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Push-ups – – 20 seconds on, 10 seconds off – 8 rounds
Workout 6
Sprint – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Toes to Bar – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Mountain climbers – 20 seconds on, 10 seconds off – 8 rounds
Workout 7
Jump rope – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Ball slams – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Jump lunges alternating legs – 20 seconds on, 10 seconds off – 8 rounds
Workout 8
Kettlebell Swings – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Kettlebell snatches alternating arms – 20 seconds on, 10 seconds off – 8 rounds
Rest 3 mins
Jump squats – 20 seconds on, 10 seconds off – 8 rounds
Let’s Wrap This Up
So there you have 8 workouts that will blast some serious fat off your body. These workouts are all basically 3 Tabata workouts in one so some of you who aren’t in decent shape likely won’t be able to do all three rounds, that ok. Start off with just one exercise and work your way up to the point you can do all three. Use Tabata twice a week at the end of your workout and you will be well on your way to serious fat reduction.
