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Fast Fat Burn: 30-Min Tabata Workout

Give this interval training workout a try to burn major calories in just 30 minutes.

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  • 30 min

  • 35

  • No

Fast Fat Burn: 30-Min Tabata Workout
Fast Fat Burn: 30-Min Tabata Workout

Tabata, a popular type of interval training, is named after Japanese professor Izumi Tabata who co-authored a 1996 study that found intense four-minute workouts done five days a week for six weeks improved your VO2 max (maximal oxygen consumption) and anaerobic energy supply system. Adaptations of Tabata allow for 20-60 minute workouts all of which have short, intense work periods followed by short rest periods. “Tabata training was made to improve performance, stamina and endurance in elite athletes,” says Leo Wright, certified Group Fitness and Boot Camp Instructor at New York Health & Racquet Club, and designer of this heart-pumping routine.  “It also supports excess post exercise oxygen consumption so you’re continuously burning more calories after your workout.” Burn maximum calories in minimum time with this 30-minute bodyweight Tabata workout.

Routine

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Warmup

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 35

Jumping Jacks

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
--
March in place for 10 sec after completing exercise.
Exercise 2 of 35

Toy Soldier

Equipment
Sets
--
Reps
20 sec
Rest
--
March in place for 10 sec after completing exercise.
Exercise 3 of 35

Hackey Sack

Equipment
Sets
--
Reps
20 sec
Rest
--
March in place for 10 sec after completing exercise.

Rounds 1 & 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 35

Burpee

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
How to
Exercise 5 of 35

180 Jump Squat

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 6 of 35

Suicide Run

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 7 of 35

Squat Jacks

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
10 sec

Rounds 3 & 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 35

Fast Feet

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 9 of 35

General Pushup

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 10 of 35

Quad Touch Jump Squat

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Place hands on quads, jump and reach with hands to ceiling. Land in squat position.
Exercise 11 of 35

Mountain Climber

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
10 sec

Weeks 5 & 6

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 35

Skaters

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 13 of 35

T Jacks

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Start with arms in a T and legs together. Jump and spread legs apart while one arm touches the floor and the other stays out in a T. Repeat with opposite arm.
Exercise 14 of 35

Single-Leg Burpee

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 15 of 35

Butt Kick

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Perform fast.

Rounds 7 & 8

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 35

Plank Up

Equipment
Sets
--
Reps
20 sec
Rest
10 sec
From plank position, place right palm down, then left, to get in pushup position. Then, come back down onto forearms.
Exercise 17 of 35

Bicycle Crunch

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 18 of 35

Superman from Floor

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
10 sec
Exercise 19 of 35

Crunch

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
10 sec
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