Workout Routines

Fast Fat Burn: 30-Min Tabata Workout

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

by
Fast Fat Burn: 30-Min Tabata Workout
Duration 30 min
Exercises 35
Equipment X

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.

Warmup

Exercise 1

Jumping Jacks You'll need: No Equipment How to
Jumping Jacks thumbnail
-- sets
20 sec reps
-- rest
March in place for 10 sec after completing exercise.

Exercise 2

Toy Soldier
exercise image placeholder
-- sets
20 sec reps
-- rest
March in place for 10 sec after completing exercise.

Exercise 3

Hackey Sack
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-- sets
20 sec reps
-- rest
March in place for 10 sec after completing exercise.

Rounds 1 & 2

Exercise 1

Burpee How to
Burpee With Pushup thumbnail
-- sets
20 sec reps
10 sec rest

Exercise 2

180 Jump Squat How to
180 Jump Squat  thumbnail
-- sets
20 sec reps
10 sec rest

Exercise 3

Suicide Run
exercise image placeholder
-- sets
20 sec reps
10 sec rest

Exercise 4

Squat Jacks You'll need: No Equipment How to
Squat Jacks thumbnail
-- sets
20 sec reps
10 sec rest

Rounds 3 & 4

Exercise 1

Fast Feet
exercise image placeholder
-- sets
20 sec reps
10 sec rest

Exercise 2

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
20 sec reps
10 sec rest

Exercise 3

Quad Touch Jump Squat
exercise image placeholder
-- sets
20 sec reps
10 sec rest
Place hands on quads, jump and reach with hands to ceiling. Land in squat position.

Exercise 4

Mountain Climber You'll need: No Equipment How to
Mountain Climber thumbnail
-- sets
20 sec reps
10 sec rest

Weeks 5 & 6

Exercise 1

Skaters How to
Skaters thumbnail
-- sets
20 sec reps
10 sec rest

Exercise 2

T Jacks
exercise image placeholder
-- sets
20 sec reps
10 sec rest
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 3

Single-Leg Burpee
exercise image placeholder
-- sets
20 sec reps
10 sec rest

Exercise 4

Butt Kick
exercise image placeholder
-- sets
20 sec reps
10 sec rest
Perform fast.

Rounds 7 & 8

Exercise 1

Plank Up How to
exercise image placeholder
-- sets
20 sec reps
10 sec rest
From plank position, place right palm down, then left, to get in pushup position. Then, come back down onto forearms.

Exercise 2

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
-- sets
20 sec reps
10 sec rest

Exercise 3

Superman from Floor You'll need: No Equipment How to
Superman from Floor thumbnail
-- sets
20 sec reps
10 sec rest

Exercise 4

Crunch You'll need: No Equipment How to
Crunch thumbnail
-- sets
20 sec reps
10 sec rest
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