Tabata Workout Routine to Get Lean

If you’re looking for a workout routine to get lean, but don’t want to spend your entire life in the gym, then perhaps a tabata workout routine is for you. See, tabata exercise is a training protocol that consists of a total of four minutes… That’s right! Only four minutes! Sounds too good to be true, right? Well, as you will see shortly, this is very much a real thing.

It’s used by athletes all across the globe, as well as by regular people who just want to live healthier, more active lives. It works by exercising for 20 seconds, resting for 10 seconds, and then repeating until four minutes have elapsed.

See, a tabata workout routine is an incredible way to make your heart rate skyrocket literally within minutes. As you may or may not know, a tabata workout routine is simply a four minute interval type of workout where you perform an exercise for 20 seconds, rest for 10 seconds, and then repeat. This method is used by trainers and athletes all across the world. In fact, it was created by Dr. Izumi Tabata, a Japanese Physician and researcher.


Why is a tabata workout routine so effective?

A typical tabata workout routine is so effective due to the very short rest periods and even longer “action phases”. Ten seconds of rest may seem like enough after 20 seconds of training, but trust me, it is barely enough time for you to catch your breath. However, your intensity level is an underlying factor of course.

That’s exactly what makes a tabata workout routine so appealing to trainers and gym goers. Tabata training can be used by virtually anyone of all fitness levels. Whether you’re a geriatric gym patron or an olympic athlete, this method’s unique style can render you some incredible results.

Here, I’d like to introduce a three tabata workouts designed to give you the greatest fat burning effects possible. They’ll be listed in order of increasing intensity. This will better allow you to decide exactly where you think you are at and can handle on the spectrum of intensity. So, without further adieu, let’s get started!

Tabata Workout Routine #1

Let’s start things off slow. Shall we? With this first tabata workout routine, I’d like for it to be a kind of “beginner session” to give you a feel of just how tabata workouts are done and how they can benefit you.

  • 20 seconds of mountain climbers
  • 10 seconds of rest
  • 20 seconds of box jumps
  • 10 seconds of rest
  • 20 seconds of medicine ball slams
  • 10 seconds of rest
  • 20 seconds of jump rope
  • 10 seconds of rest
  • 20 seconds of mountain climbers
  • 10 seconds of rest
  • 20 seconds of box jumps
  • 10 seconds of rest
  • 20 seconds of medicine ball slams
  • 10 seconds of rest
  • 20 seconds of jump rope
  • 10 seconds of rest

This tabata workout routine is great for those looking to lose a few pounds and/or improve their cardiovascular health.

Tabata workout routine
Tabata workout routine

Tabata Workout Routine #2

Now let’s make things a little more complex for the sake of variety. Because let’s face it, if your workouts start to repeat themselves they’ll get boring. And this boredom can unfortunately lead to a lack of effort in the gym or worse, quitting all together. So, check out this tabata workout routine with eight unique exercises to give you variety and results!

  • 20 seconds of bench sprints
  • 10 seconds of rest
  • 20 seconds of burpees
  • 10 seconds of rest
  • 20 seconds of clapping push ups
  • 10 seconds of rest
  • 20 seconds of double leg butt kicks
  • 10 seconds of rest
  • 20 seconds of ice skaters
  • 10 seconds of rest
  • 20 seconds of jumping jacks
  • 10 seconds of rest
  • 20 seconds of lateral cone hop
  • 10 seconds of rest
  • 20 seconds of body weight lunges
  • 10 seconds of rest

The continuous diversity of exercises in this tabata workout routine will keep you constantly focused on the task at hand. Thus, forcing you to perform at a higher level.


Tabata Workout Routine #3

So, you’ve seen the plyometric variation of a tabata workout routine, now let’s incorporate more resistance (hypertrophy) training into the mix. This full body tabata workout routine is for those who are looking to maintain or even grow muscle tissue as they simultaneously lose excess body fat. Note, that if your desire aligns with the foregoing statement, then you should ensure that you are taking full advantage of every second allotted to you during your resting period. I say this because you will not only be focused on caloric expenditure, but also acquiring a muscle pump.

  • 20 seconds of elbow planks
  • 10 seconds of rest
  • 20 seconds of push ups
  • 10 seconds of rest
  • 20 seconds of pull ups
  • 10 seconds of rest
  • 20 seconds of hyper-extensions
  • 10 seconds of rest
  • 20 seconds of chin ups
  • 10 seconds of rest
  • 20 seconds of lunges
  • 10 seconds of rest
  • 20 seconds of sissy squats
  • 10 seconds of rest
  • 20 seconds of calf raises
  • 10 seconds of rest

This total body tabata workout routine will help you to maintain or even grow muscle tissue, all while simultaneously burning fat.

Tabata workout routine
Tabata workout routine

Check out more tabata workout routine examples!

As you can imagine, a tabata workout routine can vary immensely from person to person based on goal, age, expectation, motivation, purpose, etc. However, I’m going to show you 4 more tabata workouts which you can use to help you achieve your goals or to simply use as a references.

4 Tabata workout routine examples!

1. Box jumps! – Depending on your athletic ability, adjust the height of the box or platform that you’re jumping on. So, to perform this tabata workout routine, you’ll jump on and off of the box for 20 seconds straight, then rest for 10 seconds. You’ll repeat this eight times. This will add up to a total of four minutes.

2. Push ups and body weight lunges! – This is an awesome tabata workout routine as it virtually trains the entire body. Perform 20 seconds of pushups, rest for 10 seconds, do 20 seconds of body weight lunges, then rest for 10 seconds. You’ll repeat this 4 times.

3. Pull ups and bench presses! – This tabata workout routine is a great combination! It slightly resembles a super-set in that you are training opposing muscle groups with very little rest. Nevertheless, just as the previous tabata workout routine went, you’ll do 20 seconds of one exercise, rest for 10 seconds, do 20 seconds of the second exercise, then rest for 10 seconds, and repeat four times to attain a total of four minutes.


4. Squats and deadlifts! – For this tabata workout routine, weight is not the objective. Your goal should be to have great form and get the heart rate up. After four minutes of this tabata workout routine, you’ll be sure to be wobbling your way to the water fountain with an accomplished sense of fatigue!

Tabata workout routine to get lean summary…

A tabata workout routine, or “The 4-minute workout”, is a highly effective method for slimming up your body and gaining muscle. Its versatility allows you to incorporate it in virtually any type of training routine. Whether you’re a bodybuilder looking for a new way to stimulate your muscles, a runner looking to incorporate a new and fresh type of training method, or just someone wanting to lose weight or get fit, a well designed tabata workout routine is for you!

Also, if you are so inclined to do so, you can double up your tabata workout routine training by doing a total of eight minutes (resting 2-4 minutes in between circuits). This is an awesome way to burn more calories, lose fat, and get in better shape! However, regardless of how you decide to perform your tabata workouts, be ready to expect some incredible results!

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