Tabata is a form of HIIT (High-Intensity Interval Training) designed by Japanese scientist Izumi Tabata, to increase the body’s aerobic and anaerobic capacity. The Tabata exercise routines are done in 20-second exercise intervals with full intensity with a 10-second rest interval. This helps your body keep moving before it actually recovers from the previous set and that makes this form of workout extremely effective. These are 5 Tabata workout routines to help with fat loss , as well as improving cardiovascular performance.

Time: 4- minutes (Repeat each workout twice)

Exercise time: 20 seconds, Rest- 10 seconds.

Tabata Workout 1

1. Burpee

• Start with standing position; now place your hands on the ground as you squat down.
• Kick your legs out behind you until you’re in a plank position. Lower yourself into a pushup. With a jump, return to squat position.
• Return to standing position

2. Lunge With High Knee

• Lunge backward, leaning your torso forward slightly.
• Push through your front heel to return to standing. Bring your knee as high you can in front.

3. Pushup

• Start in a fully extended push-up position.
• Bend your elbows and lower your chest to the ground, keeping your torso engaged.
• Push through your palms and return to start. Try not to lock your elbows and keep your back flat.

4. Lunge With High-Knee, Opposite Side

• Perform the lunge with high-knee again on the opposite side.

Tabata Workout 2

1. Mountain Climbers

• Get into the pushup position. Draw one knee forward, placing your toes on the ground as in sprint position.
• As fast as you can, keeping your abs and hips engaged, jump your legs back and forth. Try not to lock your elbows and keep your abs engaged.

2. Jump Squat

• From a standing position, lower to a squat position. Your torso should in line, and your heels should remain on the ground.
• From the lowest point of your squat, jump into the air while swaying your arms behind you.
  Land and immediately perform another squat.

3. Mountain Climbers

• Repeat it again.

4. Bear Squat

• Start in a pushup position to form a straight line with your body.
• Bend your knees and shift your weight backward, as you squat.
• Explode forward, returning to the plank position. Immediately shift your weight back again.

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Tabata Workout 3

1. Skaters

• Start with your legs slightly wider than shoulder distance apart and arms at the sides. Bring one leg behind into a reverse lunge and form a 90-degree angle with front knee.
• Swing the arms in front and leap the other leg forward to shift sides in a skating motion.

2. Plank Jack

• Start in a plank position (forearm- supported) with your legs together.
• Hop your legs outward, immediately hop your legs back to center, continuing to hop your legs back and forth

3. Sprinting Up-Down

• Start in a “ready position”, run in place as fast as you can for five steps, then drop yourself to the ground, pushing yourself back to standing as quickly as you can.
• Immediately start quick feet again.

4. Spider Plank Pushup

• Start in a pushup position with your arms fully stretched and your palms under your shoulders.
• Draw your right knee toward your right elbow. Lower yourself into a pushup.
• Repeat it on the other side after returning to the starting pushup position.

Tabata Workout 4

1. Jumping Jacks

• Start with legs together, knees slightly bent, and arms at your sides.
• Jump at your feet out to the side and swing your arms up over your head.
• Jump at feet back to center as you lower your arms.

2. Lateral Slides

• Start in “ready position” in the center of the space.
• Slide your feet to the right, set your right foot, reaching across your body with your left hand to touch the ground.
• Reverse the movement and slide to the left now.

3. Mountain Climbers

• Perform the mountain climbers’ exercise

4. Lateral Slides

• Perform lateral slides again

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Tabata Workout 5:

(with dumbbells)

1. Squat Press

• Start in a standing position, your feet hip-width apart, holding a set of dumbbells at shoulder-height.
• Sit back and bend your knees, in squat position. Fully press the dumbbells over the head after returning to the standing position.

2. Pushup Row

• Start in a pushup position, holding a dumbbell in each hand.
• Shift your weight slightly to the right as you bring the left dumbbell up toward your chest, squeezing your shoulder blade, and lift it until it reaches chest-height.
• Return the dumbbell; perform a full push up before returning to the start.

3. Forearm to Extended Plank

• Start in a forearm plank position.
• Set one palm on the ground and begin pushing yourself up, extending yourself into a push-up position. Return to starting position.

4. Jumping Lunge

• From lunge position, explode upward from the low-lunge position, shifting your legs in the air and return to lunge position with another leg.

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