Tabata training has gained immense popularity in recent years due to its effectiveness in burning calories and improving cardiovascular health. This method of high-intensity interval training (HIIT) consists of short bursts of intense exercise followed by brief rest periods. I recommend Tabata workouts for their ability to deliver significant results in a short period of time, making them perfect for people with busy schedules. If you want to improve your fitness and accelerate weight loss, look no further than this ultimate Tabata workout to burn calories fast.
Remember to warm up thoroughly before starting the workout and listen to your body, modifying the exercises as necessary depending on your fitness level. With dedication and consistency, you will soon experience the transformative benefits of Tabata training.
Keep reading to learn how to do our #1 Tabata workout to burn calories fast.
Jump squats
Jump squats are a powerful exercise that targets multiple muscle groups while increasing your heart rate to burn maximum calories. Here’s how to make them:
Stand with your feet shoulder-width apart, toes pointed slightly outward. Lower your body into a squat position, keeping your chest up and your back straight. Explosively jump upward as high as possible, extending your arms overhead. Slowly return to the squat position and immediately repeat the movement. Try to perform as many repetitions as possible within 20 seconds, followed by 10 seconds of rest.
Burpees
Burpees are a full-body exercise that combines strength, cardio, and agility for an intense, high-calorie workout.
Start in a standing position with your feet shoulder-width apart. Lower yourself into a squat position and place your hands on the floor in front of you. Return your feet to a plank position, keeping your core engaged. Perform a push-up by lowering your chest toward the floor. Return your feet to the squat position and explosively jump upward, reaching your arms overhead. Land softly and immediately repeat the movement for the duration of the interval.
Mountaineers
Mountain climbers are a dynamic exercise that targets your core, shoulders, and legs while increasing your heart rate. Follow the steps below to make mountain climbers.
Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core muscles and push one knee toward your chest, then quickly switch alternating legs in a running motion. Keep your hips low and your movements quick and controlled. Continue alternating legs for the duration of the interval, aiming for a fast tempo. Focus on maintaining proper form and breathing throughout the exercise.
High knees
High knees are a high-intensity exercise that burns calories and improves coordination and agility.
Stand straight with your feet hip-width apart and your arms at your sides. Start jogging in place, lifting your knees as high toward your chest as possible. Pump your arms in sync with your leg movements to increase the intensity. Maintain a fast pace, aiming to raise your knees quickly for the duration of the interval. Focus on engaging your core muscles and landing gently on the balls of your feet with each repetition.
Jumped lunges
Jumping lunges are a challenging plyometric exercise that targets your legs, glutes, and cardiovascular system for a complete calorie-burning workout.
Start in a lunge position with your right foot forward and your left foot extended behind you. Lower your body into a lunge, keeping your front knee in line with your ankle and your back knee hovering just above the floor. Jump explosively upward, switching legs in the air to land with your left foot forward and your right foot extended behind you. Immediately lower into a lunge position upon landing, keeping the movement smooth and controlled. Continue alternating legs for the duration of the interval, focusing on maintaining proper form and intensity throughout.
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Tyler Read
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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