5 Effective Tabata Routines for Burning Belly Fat

You’re not alone if you can’t slim down your midsection. A 2023 OnePoll survey found that 95% of American adults tried to lose weight for the past five years. Additionally, nearly half of respondents admitted to struggling with their weight loss goals, and some even experienced weight gain. With so much conflicting weight loss information online, it’s no wonder why so many of us seem to struggle with losing weight. Luckily, we’ve got you covered with the best Tabata workouts to lose belly fat.

Why Tabata, you may ask? Well, incorporating high-intensity Tabata workouts into your workout routine can help you burn calories and shrink your waistline. According to American College of Sports Medicineincorporating high-intensity workouts into your routine can lead to more significant fat loss than traditional steady-state cardio. This is mainly due to the afterburn effect, which means that your body continues to burn calories even after the exercise is over.

Research shows that Tabata training can improve cardiometabolic health. A study from 2019 cited Tabata as “one of the most energetically effective high-intensity interval training methods.” Tabata workouts are highly versatile, allowing you to target multiple muscle groups and build strength and endurance while burning calories.

To start these Tabata workouts, all you need is a stopwatch or timer, a sturdy surface for exercises like box jumps, and your own body weight. Depending on your fitness level and rest intervals, these workouts can be completed in about 20 to 30 minutes.

Chris Mohr, PhD, RDan exercise physiologist and Fitness and Nutrition advisor for Fortune recommendsinstructs, “Perform each workout with the prescribed number of rounds and intervals. The idea is to push yourself for the 20 seconds of work and get enough rest between each workout. Aim to incorporate these workouts into your routine two to three times a week for optimal results.”

Now let’s dive into the top five Tabata workouts to lose belly fat.

Workout #1: Full Body Tabata

1. Jump Squats (8 rounds)

1. Start in a squat with your feet shoulder-width apart.
2. Push through your heels and jump up explosively.
3. Land softly back into a squat.
4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Push-ups (8 rounds)

1. Start in a high plank position with your hands shoulder width apart.
2. Lower your body towards the ground while keeping your back straight.
3. Push yourself back up to the starting position.
4. Repeat for 20 seconds, resting 10 seconds between rounds.

3. Mountaineer (8 rounds)

1. Start in a plank position with your hands directly under your shoulders.
2. Quickly drive your knees towards your chest as you alternate between legs.
3. Maintain a steady pace throughout.
4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #2: Cardio-focused Tabata

1. High knees (8 rounds)

1. Stand tall and run in place, lifting your knees as high as possible.
2. Pump your arms for extra speed.
3. Keep your core engaged as you move.
4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Burpees (8 rounds)

1. Start standing, then drop into a squat and place your hands on the ground.
2. Kick your feet back into plank position.
3. Perform a pushup.
4. Jump your feet back towards your hands.
5. Jump into the air.
6. Repeat for 20 seconds, resting 10 seconds between rounds.

3. Lateral skate jumps (8 laps)

1. Stand with your feet shoulder-width apart.
2. Jump to the right and land on the right foot with the left foot behind.
3. Repeat on the other side, mimicking a skating motion.
4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #3: Core-Focused Tabata

1. Plank (8 rounds)

1. Start in a forearm or high plank position with your body in a straight line.
2. Keep your core tight and hold the position.
3. Focus on your breathing to maintain stamina.
4. Hold for 20 seconds and rest for 10 seconds between rounds.

2. Russian twists (8 rounds)

1. Sit on the ground with your knees bent and lean back slightly.
2. Twist your torso from side to side, holding a weight if desired.
3. Make sure your core stays engaged at all times.
4. Repeat for 20 seconds, resting 10 seconds between rounds.

3. Bicycle Crunches (8 rounds)

1. Lie on your back with your hands behind your head.
2. Bring your right elbow to your left knee while extending your right leg.
3. Switch pages in a cycling motion.
4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #4: Lower Body Tabata

1. Walking Lunges (8 rounds)

1. Step forward into a lunge position, making sure your knee doesn’t go past your toes.
2. Switch legs as you move forward.
3. Keep your core tight for stability.
4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Squat Jumps (8 rounds)

1. Start in a squat with your feet shoulder-width apart.
2. Explosively jump up and land softly back into a squat position.
3. Use your arms for speed.
4. Repeat for 20 seconds, resting 10 seconds between rounds.

3. Wall sit (8 rounds)

1. Press your back against a wall.
2. Lower until your thighs are parallel to the floor.
3. Keep your feet shoulder width apart and hold the position.
4. Focus on your breathing to pass the time.
5. Hold for 20 seconds. Rest for 10 seconds between rounds.

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Workout #5: Upper Body and Flexibility Tabata

1. Box Jumps (8 rounds)

1. Jump onto a sturdy box with both feet and land softly.
2. Step down and repeat.
3. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Tricep dips (8 rounds)

1. Place your hands on the edge of a bench or stable surface.
2. Lower your body until your elbows are at a 90 degree angle.
3. Press back up to the starting position.
4. Repeat for 20 seconds, resting 10 seconds between rounds.

3. Skipping rope (8 rounds)

1. Grab a jump rope and stand tall.
2. Jump for 20 seconds, keeping a steady rhythm and focusing on light, fast jumps.
3. Rest for 10 seconds between rounds.