Calorie Crushing Tabata Workout

Redefine your goals!

Gotta Tabata! This Calorie Crushing Tabata Workout will redefine your goals!

What is Tabata?
First of all, what is Tabata? If you’re a long-time reader of Skinny Ms. or if you’ve just been active in the fitness community, chances are you have at least heard of the term.

Tabata is an interval-style of training. It’s a kind of HIIT (High-Intensity Interval Training) that alternates 20 seconds of intense exercise with 10 seconds of rest. During the 20-second exercise periods, you’ll want to work as hard as you possibly can. Pushing your body to its limits will give you better, faster results.

During a regular Tabata circuit you’ll repeat the same exercise for a total of 4 minutes (that’s 8 high-intensity bursts). Nevertheless, many trainers have adapted the style to vary the exercises. For example, you can have two exercises and repeat them 4 times each, or perform 8 different exercises.

Why Tabata?
Tabata and other forms of interval training have been on the uprise. Athletes have used interval training for decades, yet it has just now moved into the mainstream fitness circuit. Why is that?

As the benefits of interval training become better known, research has tried to determine whether it’s just as effective as more traditional exercise (such as steady-state cardio). Studies have found that interval training delivers all the benefits of traditional cardio, in just a fraction of the time.

It helps you lose weight at a faster rate, preserves good heart health, boosts your metabolism, and even helps you manage stress.

Nowadays, when a busy lifestyle is the norm, quick workouts are a must! So being able to do a full circuit in just 4 minutes is a huge advantage.

Because the workouts are so short, you can fit one or two routines into your day. It’s a quick way to stay in shape, build stamina, and strengthen muscle.

Try it out for yourself with this calorie crushing Tabata workout! If you enjoy this kind of training, check out this 4-Minute Belly Burn and our Jump to It Tabata Workout.

The Workout-

What You Need: a gym timer (free apps are available for download), and a set of light to medium dumbbells (8 – 15 lb.)

What to Do: Perform each move for 20 seconds and rest for 10. Cycle through the circuit for a total of 2 rounds (no break in between rounds).

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. High Knee Jog
2. Sumo Squats
3. Dumbbell Squat to Shoulder Press
4. Jump Squats

High Knee Jog

Sumo Squats

Dumbbell Squat to Shoulder Press

Jump Squats

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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