It just dawned on me that we have no bodyweight Tabata workouts here at HIIT weekly. We have a couple of weighted Tabata workouts, but no equipment free ones.
I love Tabata, I even made a bad website years ago called TopTabataWorkouts.
What is Tabata?
Tabata is done in just 4 minutes.
You work flat our as hard as you can for 8 x 20 second intervals broken up by 10 seconds of rest.
It’s fast, it’s intense and it’s hard.
Originally used to train speed skaters on a watt bike by Professor Izumi Tabata it has helped shape HIIT.
I wanted to give you an effective workout you can do within 10 minutes. For those days when you just can’t find enough time to workout.
Doing this a few days a week will help improve your fitness while keeping your body nice and trim.
We recommend that you set aside 10 minute in the morning so you get it out of the way and look forward to your day ahead without the anxiety of thinking about having to workout later in the day.
You don’t need any equipment to do this Tabata workout which leaves you with even less reason not to do it.
Being so short we’ve decided to build in the warm up so it really is a 10 minute workout.
You’ll do 2 Tabatas with a 1 minute rest between.
Tabata 1 is a progressive warm up to get you ready and then in Tabata 2 you’ll go for it. Get as sweaty as you can.
As you go through the warm up try to get faster with the exercises so it becomes the workout by the second round.
How to do Tabata
Perform the set number of exercises as a circuit. If there is only the one exercise you’d do eight rounds of 20 seconds on 10 seconds off. If there were two exercises you’ll do four rounds, if there were four exercises you’d do just two rounds
The workout – 10 minute Fat Burning Tabata Workout
What you’ll need: (Optional) Exercise mat
unless you can do a full burpee I’d recommend using a box, chair or step to do your burpees. You want to be able to do them fast.
Tabata 1 “warm up”
- Star jumps/ high knees
- Butt kicks
- Mountain Climbers
Rest for 1 minute
- Squat Jumps
Use the videos below as reference if you are not sure what to do.
jumping jacks/ star jumps
Not many people will make it through Tabata 2 without stopping at first but that’s fine, go at your own pace to start and as you get fitter and used to the workouts you’ll be able to work harder and more efficiently.
Combine this with the 7 day challenge and you’ll be burning fat for fun. Get it below.
Give it your all.