Fat Burning Cardio Tabata Workout | How to Lose Body Fat from Home!

Mike Kenler
October 13, 2020

Intense Tabata Cardio Workout (HIIT)

What’s up Aliens! On this rendition of Workout Wednesdays, we are going to tackle an intense tabata workout. Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. Let’s get our heart rate up with this intense cardio workout. 

TOTAL LENGTH: 4 minutes



Skill Level

BEGINNER = Complete the following workout 4 times and rest after each for 2 minutes and 15 seconds.

INTERMEDIATE = Complete the following workout 5 times and rest after each for 1 minute and 30 seconds. 

ADVANCED = Complete the following workout 5 times and rest after each for 45 seconds.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.

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Complete the exercises in a round format. This means that since there are 4 exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval. 

Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Power Push-Ups

Begin by completing a standard push-up with your back straight and your hands underneath your shoulders. As you push upwards, jump forward and touch your toes. Then, immediately jump backwards into the push-up position and repeat this motion!

2. High Knee In Jumps

Assume a standing position with your feet roughly shoulder width apart. With your back straight and your core engaged, squat downwards until your hips dip below your knees. Then, jump upwards and bring your knees as high as you can. As you land, bend your knees to squat downwards again and repeat this motion!

3. Switch Lunges

Assume a standing position. Lunge forward with one leg while keeping your front knee over your front ankle. Then, jump upwards switching the leg lunging forward landing into the lunge.

If you can’t jump in the air, step it out instead and focus on your form. Keep your back straight and your core engaged to focus on the leg activation for maximum results!

4. Close In & Outs

Begin in a high plank position with your hands planted on the ground underneath your shoulders, your legs extended straight behind you, and your back straight. Keeping your hands in a fixed position, squeeze your abs and jump forward. Right after you land, jump backwards to the starting position. Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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