6 Best Fat Burning Tabata Workouts

6 Best Fat Burning Tabata Workouts

The traditional Tabata Interval Training consists of a four-minute workout sequence. It consists of several 20 seconds work intervals and 10 seconds regeneration breaks. That sounds easy but is a very active training method when executed. The entire Tabata workout gets completed with a particular exercise.

Advanced athletes can train the Tabata workout with several different exercises. Below we have listed some Tabata methods tested and performed. These, when performed with different movements and equipment, give spectacular results. Pick the Tabata method that you like best and with which you can achieve the success in your training.

What is Tabata?

The traditional Tabata is a four-minute training method. It consists of eight “high intensive” exercises. This follows with eight associated breaks of 10 seconds.

The Tabata training is the basis for today’s HIIT (High Intensive Interval Training). It has now established a place in the training program of many professional athletes. Tabata or HIIT training methods is an efficient way for fat burning fast. It comprises of high and short intensity in the individual motion. It thereby ensures that the muscles must consume the necessary energy for endurance. Intensity varies with individual exercises.

This means that first the carbohydrate depots gets emptied. Later on, the fat store for energy gets targeted. Working out Tabata is possible with both one’s body weight as well as with specialized equipment. These include, for example, kettle bells, dumbbells or exercise bands. The Tabata workout is easy, but its implementation for beginners is arduous. Many beginners after the first four procedures have flattened. They no longer manage to endure the full 4 minutes. You should thus start with the Tabata training and then introduce to fight the full four minutes. We have listed various Tabata training methods.

The modern Tabata Training

The traditional Tabata workout consists of only an exercise such as squats. During the entire four minutes, this exercise gets used. New forms of Tabata training consist of two different exercises.. that can get executed four times as interval. Whoever controls this training method, can change over to four exercises. Performing twice this exercise is worthy. The top athlete training even consists of eight different exercises in Tabata workout. But what type of training is now the best?

The traditional Tabata training has many disadvantages. It is only one-sided. It is intact monotonous training. If only the squats, the leg muscles .gets trained. Due to this, you get tired, and other muscles get neglected. It requires a high intensity of movement by the individual reps which subside quickly.

If you train exercises in a Tabata workout, it has the advantage that you train many muscle groups. The intensity of different exercises is the same level. Below we present the six different Tabata methods. Different equipment and exercises vary and thus its efficiency in High Intensive Training.

Tabata Workout 1: Barbell Tabata Complex (4 Exercises)

  • Pick four different barbell exercises that you can perform.
  • Start with the first exercise, and completes as much as possible.
  • Repeat in 20 seconds.
  • Then you put a pause of 10 seconds.
  • Now comes the second exercise in the series, followed by the next break.
  • Complete all four different exercises within two minutes. Start again with the first exercise.
  • Lead the Tabata training with the remaining three exercises. End it in four minutes.
  • For this Tabata workout we recommend the following eight exercises:
    Examples of Barbell Tabata

    1. Reverse Lunge.
    2. Shoulder press or thruster.
    3. Romanian Deadlift.
    4. Hang Clean.
    5. Reverse Lunge.
    6. Shoulder press or thruster.
    7. Romanian Deadlift.
    8. Hang Clean

Tabata Workout 2: Barbell Tabata Complex with 8 exercises

  • This training sequence corresponds to the workout 1.
  • The difference consists only of the eight different exercises.
  • Performing one time each during the four minutes, alternating with breaks is worth.
  • Exercises for Workout 2:
    1. Reverse Lunge (barbell on the shoulders).
    2. Good Morning (barbell still on the shoulders).
    3. Shoulder press or thruster.
    4. Hang Clean.
    5. Front Squat.
    6. Bent Over Row.
    7. Romanian Deadlift.
    8. Pushups

Tabata Workout 3: Kettle bell Tabata Complex (4 Exercises)

  • You can perform kettle bells Swings run, workout squats or throw exercises.
  • Pick out your favorite exercises. Get trained with the Tabata training method.
  • Practice routine with kettlebells as Equipment.
  • 20 seconds 1-arm swing (right arm)
  • 10 seconds before 20 seconds 1-Arm Swing (left arm)
  • 10 seconds before 20 seconds Front Squat (right arm)
  • 10 seconds before 20 seconds Front Squat (left arm)
  • 10 seconds before 20 seconds Push Press (right arm)
  • 10 seconds before 20 seconds Push Press (left arm)
  • 10 seconds before 20 seconds 2-Arm Swing 10 seconds before 20 seconds 2-Arm Swing

Tabata Workout 4: Resistance Band Tabata with 8 exercises

  • Training with Resistance bands is simple but very effective.
  • It is important that this exercise is with proper technique. The targeted muscle game needs to get trained.
  • Exercises for the Tabata Workout 4:
    1. Squat and Row.
    2. Swimmers (back pull straight, arms straight and the tape to the shoulders).
    3. Tight rotation (right side).
    4. Tight rotation (left side).
    5. Punches (right leg is forward).
    6. Punches (left leg is forward).
    7. Swimmers.
    8. Squat and Row

Tabata Workout 5: Fighter’s Band Tabata (4 exercises)

  • Tabata is especially popular among martial artists because the upper body gets trained.
  • Punches and other striking techniques are in motion.
  • Also, it is important is the alternating position of the legs. So here the punches can get trained from different foot positions.
  • Exercises for Workout 5:
    • 20 seconds punches (left leg remains forward)
    • 10 seconds before 20 seconds punches (right leg remains forward)
    • 10 seconds before 20 seconds Alternating Row (left leg remains forward)
    • 10 seconds before (left right leg forward)
    • 20 seconds Alternating Row 10 seconds before(left leg forward)
    • 20 seconds Punches 10 seconds before 20 seconds punch (right leg remains forward)
    • 10 seconds before 20 seconds Alternating Row (left leg remains forward)
    • 10 seconds before (left right leg forward) 20 seconds Alternating Row

Tabata Workout 6: Bodyweight Tabata (4 exercises)

  • Performing these exercises on the road or outdoors by using own body weight.
  • Exercises for workout 6:
    • 20 seconds squats (run fast)
    • 10 seconds before 20 seconds Burpees
    • 10 seconds before 20 seconds Mountain Climber
    • 10 seconds before 20 seconds Speed Skips (Heb the knee to the hip)
    • 10 seconds before 20 seconds squats (run fast)
    • 10 seconds before 20 seconds Burpees
    • 10 seconds before 20 seconds Mountain Climber
    • 10 seconds before 20 seconds Speed Skips (the knee lift to the hip)
Tabata “Progressions training.”
  • Some are not fit and unable to endure the four-minute workout. Then we recommend the following Training method.
  • The different details mean Example 10/20 x 6: 10 seconds Training followed by 20 seconds of rest.
  • A total of six times in a row to repeat.
  • Tabata training 12 weeks:
    • Week 1: 10/20 x 6
    • Week 2: 10/20 X 7
    • Week 3: 10/20 x 8
    • Week 4: 15/15 x 5
    • Week 5: 15/15 x 6
    • Week 6: 15/15 x 7
    • Week 7: 15/15 x 8
    • Week 8: 20/10 x 4
    • Week 9: 20/10 x5
    • Week 10: 20/10 x 6
    • Week 11: 20/10 x 7
    • Week 12 : 20/10 x 8
  • Tabata training 8 weeks:
    • Week 1: 10/20 x 6
    • Week 2: 15/15 x 4
    • Week 3: 10/20 x 8
    • Week 4: 15/15 x 6
    • Week 5: 20/10 x 4
    • Week 6: 15/15 x 8
    • Week 7 : 20/10 x 6
    • Week 8: 20/10 x 8

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