Tabata Workouts For Fat Loss

by James Kerrison on January 18, 2011

If you haven’t heard before, Tabata intervals, or the Tabata protocol, is a high intensity training protocol created by Japanese researcher Dr. Izumi Tabata and his mates.

Put simply, each ‘interval’ starts with 20 seconds of maximum effort exercise and is followed with a 10 second rest. Rinse and repeat for a total of eight rounds and you have four minutes of fun!

Tabatas deliver great results in a small amount of time. If you are short of time and want to get the job done quickly, or are looking for a brutal way to finish off your workout then Tabatas are the way to go.

Like a lot of the methods I recommend, Tabatas are a simple concept and easy to apply. But they should be anything but easy. You should be hoping to be able to get through the whole four minutes and not on cruise mode.

These workouts will be great for fat loss and conditioning but the biggest factor in your fat loss will still be your diet. Have a look around the rest of the site and you’ll find plenty of eating for fat loss articles.

Lets get to it.

Tabata Workout One – Lovely Legs

1. Split Squat

2. Spilt Squat (alternate leg forward)

3. Split Squat on Toes

4. Split Squat on Toes (alternate leg forward)

5. See Saw Lunge

6. See Saw Lunge (alternate leg forward)

7. Split Squat

2. Spilt Squat (alternate leg forward)

Tabata Workout Two – Barbell Blaster

1. Alternate Lunge

2. Overhead Press

3. Romanian Deadlift

4. Hang Clean

5. Hang Clean

6. Romanian Deadlift

7. Overhead Press

8. Alternate Lunge

Tabata Workout Three – Barbell Bodyweight Blitz

1. Clean and Press

2. Mountain Climber

3. Clean and Press

4. Cross Body Climber

5. Clean and Press

6. Mountain Climber

7. Clean and Press

8. Cross Body Climber

Tabata Workout Four – Kettlebell Killer

1. Goblet Squat

2. Left Arm Swing

3. Right Arm Swing

4. Left Arm Clean

5. Right Arm Clean

6. Left Arm Push Press

7. Right Arm Push Press

8. Goblet Squat

Give these bad boys a go and let me know what you think. Either add one of them to the end of your workout or use three or more of them with a few minutes rest between for a full workout. Just because they are effective doesn’t mean more is better! Make sure you have enough rest between workouts and eat well and get some sleep to aid your recovery.

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