A 30-Minute Fat-Blasting Tabata Workout That Burns More Calories Than An Hour Of Jogging

Getting enough exercise on a regular basis is very important as it will help someone relieve stress, improve their cardiovascular fitness, increase muscle tone, and live at a healthy weight. Unfortunately, many people find that they do not have the time to dedicate to long workouts at the gym. For those that are looking for a looking for a better exercise option, doing Tabata Training could be a great option.

What is Tabata Training?

For the past decade, the popularity of interval training has increased dramatically. This is because it allows someone to burn a lot of calories in a short period of time. Tabata Training is a unique take on interval training.

With Tabata training, you will combine 20 seconds of intense work followed by 10 seconds or rest while following that simple schedule very strictly. The 20 seconds on and 10 seconds off is a very strategically determined exercise method, which may require you to purchase a timer or use a smartphone clock. This allows your muscles to work to their fullest while giving just enough time to recover between workouts.

With a Tabata Training routine, you will do eight different exercises while following the 20/10 schedule. Eventually, each eight-exercise cycle will take you four minutes. This should then be followed by a one-minute break.

You can then do this entire cycle four to six times, which means a great workout can be done at home in as little as 20 to 30 minutes. There are six different exercises that are recommended when doing Tabata Training, which should be followed in order. You should then mix in two other exercises, such as running in place or jumping jacks, to mix it up.


High Knees

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With high knees, you will run as fast as you can in place while trying to raise your knees as high as you can. During this exercise, you should focus on landing smoothly and keeping your core engaged.


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When this exercise you will start bent down with your hand on the floor between your feet. You will then quickly shoot your legs back until you are in a plank position. You should then quickly jump back into your original position.

Speed Skaters

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This is a unique exercise that will work your hamstrings and glutes. With this exercise, you will swing your body from side to side while focusing on smooth form and moving quickly. When done right, you will look just like a speed skater.


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The ultimate move for your core is a hard plank. With a plank exercise, you will rest on your hands and the tips of your toes. You then need to hold this position for 20 seconds straight.

Mountain Climbers

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With a mountain climber, you will start in a plank position but on your hands. You will then act as if you are running up a mountain by running your knees upwards as close to your hands as possible.


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This is a favorite of many gym teachers and will require you to start in a standing position and then quickly transitioning to a full on-hand plank.

Tips to Follow

While the Tabata exercise program can be effective, it has to be done right in order to be effective. To see the best results, you should make sure that you try your hardest at all times and don’t cheat. You also need to do it at least two to three times per week while giving yourself at least one rest day. For beginners, working up to harder exercises is also ideal to avoid injuries.

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Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!