You’re not alone if you can’t slim down your abdomen. A 2023 OnePoll survey found that 95% of American adults tried to lose weight for the past five years. Additionally, almost half of respondents admitted to struggling to achieve their weight loss goals, with some even gaining weight. With so much conflicting information about weight loss online, it’s no wonder that so many of us seem to have trouble losing weight. Luckily, we’ve got you covered with the best Tabata workouts to lose belly fat.
Why Tabata, you might ask? Well, incorporating high-intensity Tabata workouts into your workout routine can help you burn calories and reduce your waistline. According to the American College of Sports Medicineincorporating high-intensity workouts into your routine can result in greater fat loss than traditional steady-state cardio. This is mainly due to the afterburn effect, which means your body continues to burn calories even after the workout is over.
Research shows that Tabata workouts can improve cardiometabolic health. A 2019 study cited Tabata as “one of the most energy-efficient high-intensity intermittent training methods.” Tabata workouts are very versatile, allowing you to target multiple muscle groups and build strength and endurance while burning calories.
To start these Tabata workouts, all you need is a stopwatch or timer, a solid surface for exercises like box jumps, and your own weight. Depending on your fitness level and rest intervals, these workouts can be completed in about 20 to 30 minutes.
Chris Mohr, Ph.D., RDexercise physiologist and fitness and nutrition advisor for Fortune recommendssays: “Perform each workout with the prescribed number of rounds and intervals. The idea is to push yourself during the 20 seconds of work and get plenty of rest between each exercise. Try incorporating these workouts into your routine two to three times a week for optimal results.”
Now let’s move on to the five best Tabata workouts to lose belly fat.
Workout #1: Full Body Tabata
1. Jump squats (8 rounds)

- Start in a squatting position with your feet shoulder-width apart.
- Push through your heels and jump explosively.
- Land gently in a squat position.
- Repeat for 20 seconds and rest for 10 seconds between rounds.
2. Push-ups (8 rounds)


- Start in a high plank position with your hands shoulder-width apart.
- Lower your body toward the floor while keeping your back straight.
- Return to the starting position.
- Repeat for 20 seconds, resting 10 seconds between rounds.
3. Mountaineers (8 laps)


- Start in a plank position with your hands directly under your shoulders.
- Quickly bring your knees toward your chest while alternating legs.
- Maintain a consistent pace throughout.
- Repeat for 20 seconds. Rest 10 seconds between rounds.
Workout #2: Cardio-Focused Tabata
1. High knees (8 rounds)


- Stand up straight and run in place, lifting your knees as high as possible.
- Pump your arms for more momentum.
- Keep your core engaged as you move.
- Repeat for 20 seconds and rest for 10 seconds between rounds.
2. Burpees (8 rounds)


- Start standing, then squat down and place your hands on the floor.
- Return your feet to plank position.
- Perform a push-up.
- Return your feet to your hands.
- Jump into the air.
- Repeat for 20 seconds, resting 10 seconds between rounds.
3. Skater Lateral Jumps (8 rounds)


- Stand with your feet shoulder-width apart.
- Jump to the right, landing on your right foot with your left foot behind.
- Repeat on the other side, imitating a skating motion.
- Repeat for 20 seconds. Rest 10 seconds between rounds.
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Workout #3: Core-Focused Tabata
1. Plank (8 rounds)


- Start in a forearm or high plank position with your body in a straight line.
- Keep your body tight and hold the position.
- Focus on your breathing to maintain your endurance.
- Hold for 20 seconds and rest for 10 seconds between rounds.
2. Russian twists (8 rounds)


- Sit on the floor with your knees bent and lean back slightly.
- Turn your torso from side to side, holding a weight if desired.
- Make sure your core remains engaged throughout.
- Repeat for 20 seconds, resting 10 seconds between rounds.
3. Bicycle crunches (8 rounds)


- Lie on your back with your hands behind your head.
- Bring your right elbow to your left knee while extending your right leg.
- Alternate sides in a cycling motion.
- Repeat for 20 seconds. Rest 10 seconds between rounds.
Workout #4: Lower Body Tabata
1. Walking lunges (8 rounds)


- Walk forward into a lunge position, making sure your knee does not extend past your toes.
- Alternate legs as you move forward.
- Keep your body tight for stability.
- Repeat for 20 seconds and rest for 10 seconds between rounds.
2. Squat jumps (8 rounds)


- Start in a squatting position with your feet shoulder-width apart.
- Jump explosively and land gently in a squat position.
- Use your arms to gain momentum.
- Repeat for 20 seconds, resting 10 seconds between rounds.
3. Sitting on the wall (8 rounds)


- Lean your back against a wall.
- Slide down until your thighs are parallel to the floor.
- Keep your feet shoulder-width apart and hold the position.
- Focus on your breathing to help you endure time.
- Hold for 20 seconds. Rest 10 seconds between rounds.
Workout #5: Upper Body and Agility Tabata
1. Box Jumps (8 rounds)


- Jump onto a sturdy box with both feet and land gently.
- Come down and repeat.
- Repeat for 20 seconds and rest for 10 seconds between rounds.
2. Tricep Dips (8 rounds)


- Place your hands on the edge of a bench or solid surface.
- Lower your body until your elbows form a 90-degree angle.
- Press to return to the starting position.
- Repeat for 20 seconds, resting 10 seconds between rounds.
3. Jump rope (8 rounds)


- Grab a skipping rope and stand up straight.
- Jump for 20 seconds, keeping a steady pace and focusing on light, quick jumps.
- Rest 10 seconds between rounds.
Adam Meyer, RHN
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Learn more about Adam
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