First TIme Here?

Tabata workouts: 4 minutes of fat-burning brutality (Part 2)

If you read Part 1, you’ll by now know that Tabatas are a hugely efficient way of improving your conditioning and anaerobic capacity. They also create a large metabolic disturbance and this causes your body to burn fat for up to 40 hours after your workout.

Tabata workouts work best with full-body, multi-joint exercises, expecially bodyweight exercises. They are great for doing at home, and can be done after your usual workout, or you can do them at any other time during the day.

Read Part 1 if you’d like to get a bit more background on the Tabata challenge. It’s a 4 week undertaking to do 4 Tabata workouts per week, for 4 weeks. If you can stick with it, after 4 weeks you’ll be noticeably leaner and fitter!

Here are Week 2’s Tabata workouts:

If you haven’t done the Tabata workouts from Week 1, do them before starting on week 2’s workouts.


Tabata Workout #1:

  1. 20 seconds burpees, 10 seconds rest
  2. 20 seconds burpees, 10 seconds rest
  3. 20 seconds burpees, 10 seconds rest
  4. 20 seconds burpees, 10 seconds rest
  5. 20 seconds burpees, 10 seconds rest
  6. 20 seconds burpees, 10 seconds rest
  7. 20 seconds burpees, 10 seconds rest
  8. 20 seconds burpees, 10 seconds rest

Tabata Workout #2:

  1. 20 seconds 80-20 speed squats (Right leg), rest 10 seconds
  2. 20 seconds 80-20 speed squats (Left leg), rest 10 seconds
  3. 20 seconds 80-20 speed squats (Right leg), rest 10 seconds
  4. 20 seconds 80-20 speed squats (Left leg), rest 10 seconds
  5. 20 seconds 80-20 speed squats (Right leg), rest 10 seconds
  6. 20 seconds 80-20 speed squats (Left leg), rest 10 seconds
  7. 20 seconds 80-20 speed squats (Right leg), rest 10 seconds
  8. 20 seconds 80-20 speed squats (Left leg), rest 10 seconds 

Tabata Workout #3:

  1. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  2. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  3. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  4. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  5. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  6. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  7. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds
  8. 20 seconds Plyometric Lunge Jumps alternating legs, rest 10 seconds 

Tabata Workout #4:

  1. 20 seconds prisoner squats, 10 seconds rest
  2. 20 seconds prisoner squats, 10 seconds rest
  3. 20 seconds prisoner squats, 10 seconds rest
  4. 20 seconds prisoner squats, 10 seconds rest
  5. 20 seconds prisoner squats, 10 seconds rest
  6. 20 seconds prisoner squats, 10 seconds rest
  7. 20 seconds prisoner squats, 10 seconds rest
  8. 20 seconds prisoner squats, 10 seconds rest 

It doesn’t matter which order you do the workouts in, or on what days you do them, just get in your 4 Tabatas per week!

 

If you found these workouts effective, please Like and share them below! 

Learn More

Other Articles about muscle building, fat-loss and health:

Tabata workouts – 4 minutes of fat-burning brutality (Week 1)

The Afterburn effect – High Intensity Interval Training (HIIT) workouts for superior fat loss.

Increase your push ups and pull up with the “greasing the groove technique”

 

To view even more articles go here: