Burn Fat and Build Muscle With This Intense Tabata Workout

When you are on a mission to burn fat with exercise, and burn it fast  – try doing Tabata Training.


Our lives have become so busy and a lot of people claim that they simply don’t have time to go to the gym for a long cardio or strength workout. Therefore it comes as a breath of fresh air the fact that you don’t need to spend hours on the treadmill or elliptical to burn some serious fat. All you need is about 10-15 minutes total.

This type of training is a bit different form of High Intensity Interval Training (HIIT) called Tabata. The basic principle is doing some sort of high intensity activity (such as HIIT or circuit workout) for a few minutes with short breaks in between the sets. A good example is sprinting for 20 seconds and then walking for 10 seconds for a total of 7 reps (which equals approximately four minutes).

Tabata Training is always a combination of different exercises. The idea behind it is to use an exercise that provides a total body workout, or at least to use an exercise that works the major muscle groups. It can be done by using barbells, dumbbells, kettlebells or just bodyweight exercises.

The origins of Tabata training lead to a study by Japanese scientist Dr. Izumi Tabata, who founded this type of training, primarily focused on the fact that high intensity training improved VO2 max (or your maximal oxygen consumption) by about 14%, while anaerobic capacity improved by 28%. These overall effects will help you lose those extra pounds of fat, while also building lean muscle.

So if you want to try this high intensity workout type, simply pick four barbell exercises you can easily transition between. Then perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, perform the second exercise as fast as possible for 20 seconds. Rest for 10 seconds, and repeat this process for the remaining exercises.
The training plan


1. Reverse Lunges – 20 seconds

2. Shoulder Press – 20 seconds

3. Barbell Rows – 20 seconds

4. Romanian Deadlifts – 20 seconds

5. Back Squats – 20 seconds

By completing all five exercises you’re only half way through. Start with the first exercise and repeat the entire circuit again without dropping the bar.


1. Bicep Curls

2. Incline Flyes

3. Squat Press

4. Dumbbell rows

5. Side Lateral Raise


* Perform 20 seconds on each exercise with a 10 second rest in between x 2 sets

And if you are not a fan of the weights, try this intense cardio Tabata workout:

Sprinting – sprint for 20 seconds, rest for 10 seconds x 8 times

Jump rope – jump for 20 seconds, rest for 10 seconds x 8 times


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