Fat-Blasting, Full-Body Tabata Workout

Many had been asking me if they can replace hour long boring cardio exercises with something which challenges there endurance and takes there weight loss to a whole new level.

The answer is TABATA WORKOUTS – A form of High Intensity Interval Training, which accelerates your fat burn and builds lean muscles.

This high intensity interval training will challenge your endurance to the levels that you can’t imagine. This form of workouts, are performed in short bursts of high intensity body weight exercises taking micro breaks.

Dr. Tabata says, “If you feel okay after doing it, you’re not doing it right.” When he says that you must perform all-out effort for those 20 seconds, that’s exactly what he means.


Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata training consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

While long cardio workout can actually be harmful for your body, this form of short yet high intensity workouts proves to be a two sided sword.

Tabata has more impact on both Aerobic (Cardiovascular System) and Anaerobic (Muscular System) as compared to other form of workouts.

Tabata is designed to burn fat and build muscles at the same time, without spending hours on your workouts.

Personal trainer helping a young woman lift weights


Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. (Active)

The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish.

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You can do squats, push-ups, burpees or any other exercise that works your large muscle groups.

Kettlebell exercises work great, too.

An example of a Tabata workout looks like this:

  1. Push-ups (4 minutes)
  2. Bodyweight Squats (4 minutes)
  3. Burpees (4 minutes)
  4. Mountain Climbers (4 minutes)

MOVE 1 – 

Start with push-ups.

Perform them for 20 seconds at a high-intensity.

Rest for 10 seconds, and then go back to doing push-ups for 20 seconds.

Once you complete eight sets of push-ups, rest for one minute.

MOVE 2 – 

Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off.

MOVE 3 – 

Once you finish eight sets of squats, rest for one minute, and then do burpees.

MOVE 4 – 

After burpees, finish the workout with mountain climbers.

Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.



Tabata challenges you and tests your endurance levels to the fullest, and forces you to step out of your comfort zone.

This form of workouts are best to break the weight loss plateaus.

Good News – Tabata while burns fat and builds lean muscle at the same time have other health benefits too.

  • Doing Tabata, will improve your Insulin Sensitivity – (A major reason for fat formation)
  • You will burn more calories as compared to hour long workouts
  • It helps in stabalizing the stress hormones – Cortisols. Hence, try a Tabata sesssion whenver you feel stressed out. Believe us, you will feel great only in 4 minutes.
  • CONVENIENCE – These workouts can be done anywhere, all you need a small free space enough for your body to move freely. Without any special equipments, you can get



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Andrea Ager’s Super Power Tabata Workout  



Dr Sara Salmon – Tabata Torture 




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