While Tabata-style training is generally utilised for conditioning, it is an extremely effective way to incinerate unwanted body fat. Although traditional Tabata training regimens only consist of performing one exercise and then repeating it throughout the Tabata interval, these workouts are designed to spice things up and to work the entire body.

Because these workouts make use of a variety of equipment, you will need to make sure that the equipment you are using is set out close by so that you can move between the exercises quickly and efficiently.

Before starting the Tabata workout, make sure to warm up by performing 5 minutes of medium-paced cardio, either on the treadmill, bike or elliptical trainer followed by 5 minutes of dynamic stretching. Once you have completed the workout, cool down with 4 minutes of medium-paced cardio and 2 minutes of static stretching. It will take 20-24 minutes to complete the workout.

Even though the hard part of the workout is only a few minutes, it will create a fat-burning elevation in metabolism which will continue to burn calories for up to 48 hours after your workout. The extended period of heightened calorie burning is due to a phenomenon known as EPOC. EPOC, or excess post-exercise oxygen consumption, is a measurably increased rate of oxygen intake following strenuous activity which occurs in order to erase the body’s “oxygen deficit”.

Due to the intense nature of high intensity Tabata training, it is advised to perform the following workouts on alternating days with a maximum of 3 Tabata training sessions per week.


Make sure to use weights which you can switch between easily in order to keep your rest periods 10 seconds in duration. The aim of the workout is to perform as many lifts as possible in each 20 second block while still maintaining proper form. If you are an advanced athlete, you can perform the workout twice, resulting in an 8 minute routine.

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