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9 Best Tabata Workouts for Fat Burning at Home


Tabata Workouts for Fat-Burning at Home – A lot of people at some point in time are looking for ways to burn fat or get fit. Today, we are about to tell you some Tabata workouts that can help you achieve both.

In 1996, a training style was developed that involved you to work out at maximum intensity for 20 seconds followed by 10 seconds of rest for 8 sets.

Dr. Tabata, the inventor, soon found out that people who did this for 5 days a week for 6 weeks gained a 28 percent fitness increase in anaerobic and 18 percent increase in aerobic.

This outcome is one of the reasons Tabata workouts and other High-Intensity Interval Trainings (HIIT) became popular.

 

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

Benefits of Tabata Workouts

The biggest benefit of this type of workout is that they work if you actually work it!

A lot of people give excuses for not having time or able to hit the gym.

These are Tabata exercises at home as they don’t require equipment.

The thing about Tabata workouts is that it does not take too much time.

4 minutes of daily time investment will bring some results!

So, you see, if you’re keen to burn fat, Tabata workout is a great option.

If you’re already training regularly, you can easily incorporate it in your workout routine and still get its benefits.

 

 

Tabata Workouts Plan

Before we go into the details of the workouts, let’s see how a typical Tabata workout plan will play out.

  • One exercise for 20 seconds followed by a rest for 10 seconds.
  • This makes one set. You will do 8 sets.
  • You can also choose 4 exercises following the timing above and do 2 sets.

Depending on your fitness goal, either will be good for you.

If your goal isn’t specific, you can go for the multiple exercises.

You just have to keep with the timing and go all out.

If you need more time to catch your breath, you can do so.

Just know that the more you deviate, the less likely you will get the maximum benefit.

You can play some Tabata music to keep the momentum going.

 

 

9 Best Tabata Workouts for Fat Burning at Home

1. Jump Rope

 

 

Jump Rope - 9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

If you think this is going to be a walk in the park, wait till you go full blast.

Then you’ll realize how long 20 seconds can be.

This will make a good Tabata workout for beginners.

 

Ideally, you should jump the rope in one hop.

Remember you will be swinging as fast as possible.

This is a high-intensity Tabata workout remember?

 

 

2. Speed Skaters

As the name suggests, this is an exercise that skaters do for their specific training.

It involves the movement of your whole body which is why it is an ideal Tabata workout.

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

How to do it:

  • You will need some room on the sides as you will be jumping sideways.
  • Stand tall with a straight back.
  • Hop to the side on one leg and on landing, throw the other leg as far out to the side you hopped to as possible.
  • This will look like a curtsy gesture.
  • Pull the leg you swung back and into a hop to the other side then curtsy with the other leg too.
  • As you do this, allow your hands to move naturally with your body.
  • Keep this up as fast as you can while maintaining good form.

 

 

3. Squat Jumps

You are already familiar with the squat but in this case, you will combine it with a jump.

It brings in the movement making it more challenging and intense.

 

Squat Jumps - 9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

How to do it:

  • From a standing position, lower yourself into a squat and stop when your thighs are parallel to the floor.
  • From that position, rise into a jump and as you’re coming back down, lower into a squat as you started from.
  • Keep up the jump squat cycle for the stipulated time.

 

 

4. Lunge Jump

If you have been looking to tone your thighs, this is a great fat-burning Tabata workout.

It works the muscles in your entire legs making them stronger and in shape.

 

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

How to do it:

  • From a standing position and feet hip-width apart, bend your knees such that one knee is facing forward and the other is almost touching the floor. That’s a typical lunge.
  • From that position, spring into a jump and on landing, lower into a lunge of the alternate leg.
  • Repeat this process while lunging from one leg to another.
  • To make it interesting, you could mix things up with a walking lunge.

 

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

5. Jumping Jacks

This is another Tabata workout that will make you gasp for air while your thighs are on fire.

It is typically an intense workout and it will challenge you but make you strong.

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

How to do it:

  • Stand with your feet shoulder-width apart and your hands on your side.
  • Jump and bring your legs together as well as put your hands up and touch your fingers.
  • On landing, your hands should be back on your sides and legs spread apart.
  • You will do this routine repeatedly fast for the duration.

 

6. Burpees Tabata Workout

Burpees is a combination of jumps and pushup.

It involves a lot of movement which is why it is an ideal Tabata workout to lose weight.

 

A study shows that doing past paced burpees for 60 seconds can boost your metabolism for up to 24 hours afterward.

This will make for a great Tabata workout to reduce belly fat.

 

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

How to do it:

  • From a standing position, drop down into a straight arm plank and do a quick push up.
  • Rise and follow it up with a jump. This completes a burpee.
  • You will do this combination of movements as fast as you can for the 20 seconds.

 

7. Mountain Climber

This Tabata workout will have you running without covering any distance.

It is a great exercise for your legs and core. It can be challenging over time but you will get great benefits for your effort.

 

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

How to do it:

  • Go down in a full plank position just like you’re about to do pushups.
  • Now move your knee toward your chest.
  • As you stretch it back, immediately do the same for the other leg.
  • You will alternatively raise your knee to your chest as fast as you can to feel the intensity of it.

 

8. High Knees

This workout can be high-intensity of you do it fast.

It doesn’t take much to do but it will have you panting in no time.

It involves a lot of movement too which is why it qualifies as a Tabata workout.

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

How to do it:

  • Stand with your back straight and legs hip-width apart.
  • Raise one leg till your knees are about chest level.
  • Drop it and raise the other knee.
  • If you do this in quick succession, it will look as if you’re running on the spot only with your knees raised absurdly high.

 

9. Dynamic Squat

This is a variation of the regular squat but it incorporates more movement.

Doing this at a fast pace will add some intensity to it and bring you the benefits of a Tabata workout.

 

9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

How to do it:

  • Stand tall with your back straight and clasp your palms together.
  • Make a swift and short hop and land with your legs spread apart and lower into a squat.
  • As you rise back up, go into the short hop again.
  • Do this rapidly to raise the intensity and speed up your heart rate.

 

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9 Best Tabata Workouts for Fat Burning and Flat Stomach at Home

 

 

Final Words

Now you have yourself some exercise routines you can do to get all the benefits of exercise.

If you want to do them to lose weight, you have to incorporate some lifestyle changes as well.

These Tabata workouts were carefully selected so you can do them at home with little to nothing but your body weight and some movement.

However, there are Tabata workouts with weights that you can do if you want to.

Those will be for those who are fit or have some experience with Tabata workout.

 

Now is your turn. Let us know which of Tabata workouts you want to try first, let use a commit below.

Stay committed and have fun.


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