Fat Loss Tabata Workout At Home

Fat Loss Tabata Workout At Home

 

 

 

Intro to Tabata training

 

Tabata training is a fantastic way to burn fat when done correctly, Tabata training can also be considered a form of HIIT, and training in this fashion be it at home or in the gym it has numerous benefits. Tabata training is not a new form of exercise, it has been around for a very long time and can be used assist in fat loss, full body conditioning and general fitness. Here is what you need to know for a Tabata fat loss workout at home

 

 

Tabata training at home can highly effective as the workouts can be done with minimal amounts of space and equipment. At Square Mile Fitness we are huge advocates of high intensity interval training and often get our clients to train in this way at some point of their fat loss program. Our highly skilled personal training team in London are renowned for their results and bespoke programming. We have decided to put our heads together and spread some valuable knowledge on how you can do an effective fat loss Tabata workout at home.

 

 

What is Tabata training

 

Tabata training is great for those individuals what don’t have massive amounts of time to workout but want to push themselves in short bursts and have a high intensity workout.

 

Tabata training is a high intensity session where you are required to complete a given exercise for a time period, this can also be a series of different exercises. Typically, Tabata training is known as being a form of interval training as you alternate high intensity bouts of exercise with periods of rest.

 

Tabata fat loss workout at home

What are the benefits of Tabata training at home?

One of the benefits of Tabata training at home is that this style of training is very time effective and you don’t need much space or equipment to get a great workout.

Tabata training can be a great for helping you lose unwanted fat alongside a diet that is geared towards fat loss.

 

Training at high intensities is great for calories expenditure which in turn with the right nutrition will help you to lose weight and burn fat.

 

The majority of Tabata workouts especially those done at home are aimed at fat loss, with 10 minute bodyweight Tabata workouts you will not build lots of muscle. For a fitness beginner initially you may see some muscle gain but for continued success you will need to progress to longer workouts and find ways to progressively overload the body, this is normally done with weights and we have a great muscle building Tabata circuit to share with you .

 

Tabata training is very effective for increasing your heart rate and burning calories in a short period of time. The beauty of Tabata training is that you kill two birds with one stone, you’re effectively doing bodyweight resistance and cardio all at the same time. Your heart and lungs will benefit from HIIT style sessions, you will burn calories post exercise and improve you muscle conditioning. Tabata training at home or in the gym should be challenging but above all you should enjoy it. A sign of a great Tabata workout is one that leaves you feeling better at the end of the workout than you did at the beginning.

Fat Loss Tabata workout at home

 

Who Is Tabata Training For?

Tabata training can be for beginners right the way up to the more trained individual, the amount of time you have on your hands will dictate how you should workout. If you’re pushed for time and don’t get much time for yourself then Tabata training is a great option. Remember, any form of exercise can be challenging, it’s all about how you apply yourself. Tabata training is also a great option for those that don’t enjoy running on a treadmill and prefer alternative ways of metabolic conditioning and CV training.

 

How to structure a Tabata workout

 

A sign of a good Tabata workout at home should leave you feeling exhausted but invigorated and looking forward to your next workout. The structure of a typical  Tabata workout is a 4  minute set with 20 seconds of all out work followed by a 10 second rest, this can be done with bodyweight exercise or you can incorporate weights.

 

 

How to do Tabata workout at home

 

A Tabata bodyweight workout at home is no different from one in a class or in the gym, the only real difference is the space you may have so choose wisely. We have put together a list of 10 great exercises that you can incorporate into your training session.

 

 

 10 Tabata Example Exercises

 

Mountain Climbers

Jumps Squats

Burpees

High Knees

Skipping

Reverse Lunges

Press ups

Squats

Superman’s

Plank jacks

 

20 minute Tabata workout  

 Example Tabata Home workouts

 

 

12 minutes Fat loss Tabata Workout At Home

 

Exercise                          sets         work time          rest time

 

A1 Squat                         3x             20 seconds         10 seconds

A2 Press ups                 3x             20 seconds         10 seconds

 

B1 Reverse lunges       3x             20 seconds         10 seconds

B2 Superman’s             3x             20 seconds         10 seconds

 

C1 High Knees              3x             20 seconds         10 seconds

C2 Russian Twists        3x             20 seconds         10 seconds

 

D1 Burpees                    3x             20 seconds         10 seconds

D2 Progressive Plank   3x             20 seconds         10 seconds

 

 

 

 

 

 16 minutes Fat loss Tabata Workout At Home

 

Exercise                                   Sets              work time                rest time

 

A1 Split Squats                              4x             20 seconds        10 seconds

A2 Mountain Climbers                4x             20 seconds        10 seconds

 

B1 Drop Squat                               4x             20 seconds         10 seconds

B2 Loaded Beast press ups         4x             20 seconds         10 seconds

 

C1 Skaters                                      4x             20 seconds         10 seconds

C2  Down ups                                4x             20 seconds         10 seconds

 

D1 Reverse Lunge Knee drive   4x             20 seconds         10 seconds

D2 Butterfly Crunches                4x             20 seconds         10 seconds

 

                                     

 

20 minutes Fat loss Tabata Workout At Home (Advanced)

 

Exercise                               sets           work time                      rest time

A1 1.4 Squat                        5x             20 seconds         10 seconds

A2 1.4 Press ups                  5x             20 seconds         10 seconds

 

B1 Forward Back lunges  5x             20 seconds         10 seconds

B2 Jump Squats                 5x             20 seconds         10 seconds

 

C1 Squat Get Ups               5x             20 seconds         10 seconds

C2 Single Leg Jacknife       5x             20 seconds         10 seconds

 

D1 Jump Lunges                  5x             20 seconds         10 seconds

D2 Plank Walkouts             5x             20 seconds         10 seconds

 

 

 

 20 Advanced Tabata Home Workout With Weights (Advanced)

 

Exercise                                          sets             work time                       rest time

 

A1 Clean and Press                         5x             20 seconds                  10 seconds

A2 Lateral Burpee                          5x             20 seconds                  10 seconds

 

B1 Goblet Squat                              5x             20 seconds                 10 seconds

B2 Hand release press ups            5x             20 seconds                 10 seconds

 

C1 Thrusters                                    5x             20 seconds                 10 seconds

C2  2X Plyo Lunge 1X squat          5x             20 seconds                 10 seconds

 

D1 Alternating Front Lunges        5x             20 seconds                  10 seconds

D2 Reverse crunches                     5x             20 seconds                  10 seconds

 

  

We hope you enjoy your workouts, please get in touch if you would like to speak to one of our London based personal trainers about your fitness goals.

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