13 Best HIIT Tabata Workouts: Maximum Fat Loss

HIIT Tabata workout are the answer when it comes to high-intensity workouts designed for maximum fat loss, in fact they stand as one of the best solutions. These workouts are known for their efficiency, making them ideal for busy individuals looking to burn fat, improve cardiovascular health, and build endurance. In this blog, we will explore 13 of the best HIIT Tabata workouts that will help you achieve your fat loss goals and elevate your fitness level.

Understanding HIIT Tabata Workouts

Before detailing the workouts, let’s, briefly, understand what HIIT and Tabata mean:

• HIIT (High-Intensity Interval Training): HIIT is a workout methodology that alternates short bursts of intense exercise with brief periods of rest or lower-intensity exercise. It boosts metabolism, burns calories, and improves cardiovascular fitness in a shorter amount of time.
• Tabata: Tabata is a specific type of HIIT workout named after Japanese researcher Izumi Tabata. It consists of 20 seconds of all-out, high-intensity exercise followed by 10 seconds of rest, repeated for a total of 4 minutes.

Now, let’s explore the 13 best HIIT Tabata workouts for maximum fat loss.

Never forget to warm up before starting your Hiit Tabata routine.

1. Bodyweight HIIT Tabata workout

• Exercise: Perform Burpees
• Duration: 20 seconds of burpees, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

2. Cardio HIIT Tabata Workouts

• Exercise: Jumping Jacks
• Duration: 20 seconds of jumping jacks, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

3. Core Tabata

• Exercise: Bicycle Crunches
• Duration: 20 seconds of bicycle crunches, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

4. Lower Body Tabata

• Exercise: Squats
• Duration: 20 seconds of squats, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

5. Upper Body HIIT Tabata Workouts

• Exercise: Push-Ups
• Duration: 20 seconds of push-ups, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

6. Cardio Kickboxing Tabata

• Exercise: High Knees (simulating knee strikes)
• Duration: 20 seconds of high knees, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

7. HIIT Tabata Workouts: Strength Tabata

• Exercise: Dumbbell Thrusters
• Duration: 20 seconds of dumbbell thrusters, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

8. Tabata Sprints

• Exercise: Sprinting (on a track or treadmill)
• Duration: 20 seconds of sprinting, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

9. Tabata Jump Rope

• Exercise: Jump Rope
• Duration: 20 seconds of jumping rope, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

10. HIIT Tabata Workouts: Planks

• Exercise: Plank (alternating between forearm and high plank)
• Duration: 20 seconds of planks, 10 seconds of rest
• Repetitions: Repeat for 4 minutes. Read details of plank in our blog 21 Types of Planks: The Best Plank Variations

11. Tabata Mountain Climbers

• Exercise: Mountain Climbers
• Duration: 20 seconds of mountain climbers, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

12. HIIT Tabata Workouts: Jumping Lunges

• Exercise: Jumping Lunges
• Duration: 20 seconds of jumping lunges, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

13. HIIT Tabata Workouts: Battle Ropes

• Exercise: Battle Ropes (if available)
• Duration: 20 seconds of battle ropes, 10 seconds of rest
• Repetitions: Repeat for 4 minutes

Conclusion

Incorporating these 13 HIIT Tabata workouts into your fitness routine can be a game-changer when it comes to burning fat, improving cardiovascular health, and building endurance. These workouts are not only efficient but also versatile, allowing you to choose exercises that align with your fitness goals and preferences.

Remember that HIIT Tabata workouts are intense, so it’s essential to warm up properly and maintain proper form during each exercise. Additionally, listening to your body and progressing at your own pace is crucial to prevent injuries.

Whether you’re a beginner or an experienced fitness enthusiast, these workouts can help you take your fat loss journey to the next level. Incorporate them into your routine and watch as you experience the transformative power of HIIT Tabata workouts in achieving maximum fat loss and improved fitness. Read more on HIIT exercises in our blogs listed below. 

1. 5-Minute HIIT Workout for Women: Effective Plan, 
2. 5 Best HIIT Workout Routines for Beginners – No Equipment Needed, 
3. 10 Best HIIT For Abs: Get Six Packs, 
4. HIIT Workouts for Weight Loss: Best for Fat Burning, 
5. Best HIIT Routine to Get Cristiano Ronaldo’s Stamina