The Tabata Protocol: A 4 Minute Fat Burning Cardio Workout
What if I told you that you could get all the fat burning benefits of an hour long cardio session in just 4 minutes? What’s the downside? You have to exercise harder and more intensely than you ever have before. Still with me? Then I’d like to introduce you to the Tabata protocol.
The Tabata protocol is named after Izumi Tabata, a former researcher at the National Institute of Fitness and Sports in Japan. Tabata evaluated a high intensity interval training routine developed by the coach of the Japanese speed skating team. The routine involves maximal effort sprinting for 20 seconds followed by 10 seconds of rest. This is repeated for 6-8 sets for a total of 4 minutes.
4 Minutes of Pain
Now this may sound easy on paper, but once you sprint all out for 20 seconds and have almost no time to rest, you get winded very easily. It’s not uncommon to feel nauseous after completing this routine. Needless to say, this routine was used with world class athletes. Speed skaters are some of the world’s finest athletes, and many on the Japanese speed skating team had to stop after 6 intervals for the first few times. I can perform 4-6 intervals at maximum velocity but see a slowdown for the last 2-4 intervals. Those last 2-4 intervals still represent my maximal effort; it’s just that I’m too tired to give the same maximal effort as the first 2-4 intervals.
Speed skating may be one of the most challenging sports on the planet
Fat Burning Effects
Most people think they need to stay on the treadmill or elliptical for at least 20 minutes before any fat burning begins. What makes this 4 minute routine so effective then? The short high intensity intervals result in a significant “after burn effect” in which your body continues burning calories for hours after you complete the workout. This happens because you burn off all your glycogen (carbs) during the workout leaving only fat for your body to burn. Additionally, the Tabata protocol has been shown to increase aerobic and anaerobic capacity while moderate intensity cardio only increases aerobic capacity.
Workout Flexibility
One great feature of the Tabata protocol is that it can be used on any number of exercises. I tend to only perform these high intensity intervals using cardio exercises, but you could easily use weights or bodyweight exercises. Do as many reps as you can in 20 seconds. Take a brief 10 second rest and begin again. Go light if you’re using weights because this requires a grueling effort.
Getting the Most Fat Burning Out of Tabata Protocol
While the actual Tabata protocol only takes 4 minutes, you should incorporate a warm up and cool down period. I start off by warming up for 4-5 minutes. I do a 1-2 minute cool down and immediately catch my breath and drink some water. That’s about 10 minutes total. Since I usually allocate a little longer than 10 minutes for a workout, I like to add some steady state cardio afterward. Tabata reduces glycogen levels and releases fatty acids. Steady state cardio can burn those fatty acids and take advantage of your body’s low glycogen levels to really burn off fat.
Not Your Average Fitness Tips
- The Tabata protocol involves 4 minutes of maximal intensity effort for 20 seconds followed by a 10 second rest. This is repeated for 8 sets.
- The high intensity nature of Tabata provides a significant “after burn effect” that primes your body to continue burning fat for hours after completion.
- Tabata improves both aerobic and anaerobic capacity, better than steady state cardio.
- Tabata can be done with virtually any exercise that allows you to exert maximum effort in short bursts.
- While Tabata itself is only 4 minutes, you should incorporate a warm up and cool down period. I like to blast fat further by adding on steady state cardio at the end.
- In short, the Tabata protocol can provide the best fat burning cardio workout.
Related posts:
- The Best Cardio For Weight Loss: A HIIT Workout Routine to Burn Belly Fat Fast
- A HIIT Workout Routine: A High Intensity Cardio Alternative That Burns Belly Fat Fast
- Benefits of a Low Intensity Cardio Workout for Fat Loss
- Aerobics Routine Fat Burning Heart Rate: The Fat Burning Zone Myth
- Can Performing Morning Cardio on Empty Stomach (Fasted Cardio) Help Burn Fat?
Posted in Best Workout Routines
Dave,
Wow, this is like supercharged interval cardio! I’ll try it because it doesn’t take much time and it will be fun watching the peoples faces when I get on the elliptical, go like a mad man for 4 minutes, then get off.
Some people are so brainwashed and set in there ways. It was amazing whenever I took some time off of weights and did just bodyweight training for a month. The people at the gym spent more time trying to figure out what I was doing, rather than just doing their own workouts!
Kelly,
These types of workouts are tough in the gym. You’ll definitely be the center of attention! I’m fortunate enough to have an elliptical at home that I use for this workout. Some people argue that ellipticals are useless for intervals, but I’ve found that I can get up to max sprinting speed very quickly and slow down quickly as well. Good luck!
Dave
Dave,
Awesome post. I truly believe that Tabata intervals are one of the highest-leverage things anyone can add to their workouts. You may need to work up to it if you’re a beginner, but there’s nothing better than getting a week’s worth of cardio done in 4 minutes.
Darrin,
I absolutely agree that beginner’s have to work up to this type of intensity. Like you said, it’s a great fat blasting workout that you can perform 1-2 times per week at most.
Dave
I love high intensity cardio (30 seconds high intensity/30 seconds very low intensity), I will try your method. I was reading this http://losefatpounds.org/blogofjenny/burn-fat-deposits-drinking-green-tea/ and I think green tea would be a perfect addition to my fat loss regimen (I’m not taking supplements). Do you think green tea is a good option?
Sara,
I’ve read some good things about green tea. I’m personally not into it, but there may be some fat burning benefits there. Remember, there’s no easy solution to fat loss though…hard work and dedication will always get you there!
Dave
I just started doing this workout and WOW. One thing I read somewhere else is to raise the resistance on the climber to max and use the climber with the arm motion. I can’t get past 2 minn and I’m a runner too. You feel like you just did an hour of running and lifting. And yes, you do attract attention.
Clyde,
Sounds like one challenging workout…climber on max, ouch! It’s amazing how going all out with interval training can really torch your body. Good luck getting all the way to 4 minutes!
Dave
Dave,
If I want to do the Tabata Protocol in the gym on the days I do weight training, should I do it before or after the weight training? Thanks.
Ann
Ann,
I’d recommend doing cardio after weights but it depends on your goals. Take a read of this post and let me know if you have any other questions:
http://www.notyouraveragefitnesstips.com/best-fitness-tips/should-i-do-cardio-before-or-after-weights
Dave
For exercises like Tabata and high intensity interval training, do you recommend performing these in the morning so that you can get the maximum benefits of long-term calorie burning, or would these be just as beneficial if done in the afternoon (after work)?
Kristina,
I personally like doing them in the morning. I think fasted cardio is good for my body…plus it means I don’t have to spend as much time exercising at night either when I’d rather hang out with my wife and son. Here’s a post I did on morning cardio discussing conflicting evidence of its benefits:
http://www.notyouraveragefitnesstips.com/best-fitness-tips/performing-morning-cardio-on-empty-stomach-fasted-cardio-fasted-workouts-burn-fat
Dave
Hey guys I would love to try this tabata method! I actually did it earlier jumping rope and MAN was that hard! I’m still considering if I will continue this every day.
My question is: is doing jump-rope tabata once a day enough to burn fat effectively? Today, I have only done 4 minutes of this method with jumping rope. For 20 seconds, I went out jumping rope like a mad woman then 10 seconds rested and panted then again out like a mad woman! So would this be enough, once a day, 4 minutes a day? Or should I also include more physical activity?
Thanks and I am honestly excited about trying this and actually seeing results!
Lyra,
Sounds like a tough jump rope workout! Personally, I wouldn’t do this every day. Tabata is very intense and you’ll likely burn out by performing every day. I’d say do the jump rope routine three times per week with a day of rest in between. I actually find that fat burning is even more effective if you perform steady state cardio after Tabata/HIIT. Warmup, do your 4 minute Tabata jump rope routine, then walk/jog/jump rope slowly for 15-20 minutes if you have time.
As for the rest of your routine, I’d highly recommend doing resistance training. Not only will you get stronger, but you’ll burn plenty of calories that way too. If you’re daring, you could do a Tabata style workout using bodyweight exercises…I’d primarily focus on upper body since jump rope is mostly focused on lower body.
Good luck with the training! Let me know how it goes.
Dave
Dave,
Good post. Any idea how many calories (roughly) are burned in one Tabata session? Thanks.
Brian,
It’s tough to say exactly. Since the study showed people burned more calories in 4 intense minutes (due to EPOC) vs. 60 minutes of steady state cardio, then it figures that you should burn somewhere around 300-400 calories. The exact amount would be dependent on your weight and conditioning level amongst other things.
Dave
Hey Dave,
Great post. Any suggestion on what to consume before the 4 min workout to boost performance. I was thinking some sort of whey protein shake/raw oats/coffee concoction. What do you think?
Ali
Ali,
I actually prefer doing Tabata and HIIT in a fasted state. This way your glycogen levels are already depleted and fat burning theoretically takes place immediately. I definitely wouldn’t have anything high in calories like a protein shake. If you need the extra energy, you could have a caffeinated beverage but make sure it doesn’t have any sugar and isn’t too filling. Once you finish the workout, I’d wait an hour or two to maximize the HGH release which will help you burn fat and preserve muscles. If you want to read more, here’s a post I did on fasted cardio:
http://www.notyouraveragefitnesstips.com/best-fitness-tips/performing-morning-cardio-on-empty-stomach-fasted-cardio-fasted-workouts-burn-fat
Dave
Hi Dave,
I’ve experimented with cardio and HIIT in a fasted state before, but it doesn’t work for me. I find that I start burning muscle rather than fat (or more than fat). It also leaves me incredibly exhausted for the rest of the day and I also end up eating a hell of a lot more. Having said that I haven’t specifically tested doing the Tabata method in a fasted state. Being as it’s a short duration, maybe it won’t eat into my muscle but access the fat. But then again it’s the most gruesome four minutes I’ve ever experienced so maybe it would be a bad idea for me.
I believe that some things work for some people, while not working for others. Fasted state cardio is definitely one of them. I’ll read your link though. Thanks!
Ali,
You have a great perspective…what works for some doesn’t work for all. Depending on your schedule, is there any way to do it before dinner? That way you’d have some food in you from lunch and could have a nice post workout meal. You wouldn’t have to worry about being overly hungry because bed time wouldn’t be too far away.
With muscle loss, I find that if I keep up resistance training and eat at a maintenance level of calories, I maintain my strength (and therefore in my opinion, my muscle). In the past, I’ve found I lose muscle by overtraining with HIIT or doing medium intensity cardio for too long. Hope you find a good solution!
Dave
Dave good info on Tabatha. Definitely going to give it a try. Is Tabatha and fartlik training the same?
Jay,
My understanding on Fartlek is that its a long workout designed to really improve aerobic and anaerobic capacity. While Tabata is 4 minutes, Fartlek is 45 minutes. Tabata requires really intense intervals with very short rest while Fartlek combines some medium intensity running with high intensity running (simulating a race in many ways). I’ll probably try to do a post on Fartlek over the next month so keep an eye out!
Dave
Hi Dave,
Thanks. It seems pointless insisting what works for me is what will work for you too. I used to think in such black and white terms, but not anymore. It’s possible that some point in the future when my body is in a different state, that it does react well to fasted cardio.
I can’t currently do it just before dinner, but I can do it later in the day. I use a free cross trainer in my local park which shuts at dusk. I’m moving all my cardio to later in the day now. But I do miss the feeling of getting up first thing in the morning and getting my exercise out of the way before everything else!
Yes it’s possible that the muscle loss was due to extended periods of cardio in a fasted state. Perhaps another round of experiments are due for me.
Ali
Ali,
We’re all different. One reason I prefer fasted cardio in the morning is that I have a tendency to get cramps when doing HIIT after resistance training. I drink a ton of water when I exercise and by the time I get to HIIT, it’s all just sitting there in my stomach. So it’s either fasted cardio in the morning or cardio separate from weight training at night. Good luck with the training!
Dave
I Have been doing hiit sprints for a little while, but have been considering doing tabata. I’m confused about one thing though. For the 4 minutes, should I be doing 8 different exercises for 20 sec each, or the same exercise for the whole thing? Thanks!
Cody,
You should be doing the same exercise for all 4 minutes. If you choose sprints, then do a 20 second sprint, walk/rest for 10 seconds and repeat for 8 sets (a total of 4 minutes). If you choose another exercise like Hindu squats or burpees, the same principle applies.
Dave
Dave,
Thanks for all of your help. I just found out about this and I am really excited to start! I am overweight
and, of course, have every excuse in the world why I can’t workout, but I am really going to try and give this a go. As an obese/overweight person, do you have any suggesstion how to go about this to achieve maximum fat burning results/weight loss aside from dieting (thats a given)? Can I do the 4minute workout more than once in a day? For instance…What If I did the 4minute workout once cardio, then once weight lifting within a day? Thanks again, I am looking forward to giving this a shot.
Barb,
If you’re in the overweight category, you’ll need to be a little careful with this workout. Remember, it was originally designed for Olympic speed skaters and even they struggled to complete it. If you’ve never performed high intensity exercise before, then you might want to work your way up to this. Here’s a post I did on HIIT for some more information:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
As for your other questions, I don’t think your legs would be able to handle this routine more than once per day. However, you could do the routine using upper body exercises. If you like to perform weight training with legs (personally, I don’t), then I’d recommend doing the weight training followed by Tabata and if you have time followed by regular steady state cardio (jog/walk).
Losing weight is very challenging and it’s going to take time. You have to be patient and dedicate. Allow yourself a little latitude in your diet from time to time but you’ll have to be reasonably strict. In my opinion, it’s best to use weight training to preserve muscles, cardio for weight loss, and diet for weight loss. If you’re in the obese category, muscle loss might not be a huge concern at this stage and you could put forth more effort in your cardio routine.
That’s a lot of info so let me know if you have questions. I’ll try to help if I can.
Dave
I see a lot of sites advocating bodyweight exercises and weightlifting for tabata, but it’s really not possible to reach 170% of your VO2 max without using cardio equipment or sprinting, especially in 20 second intervals. So far I’ve used a jump-rope and stationary bike(stationary bike was used in the study) and the stationary bike is by far the superior method. No amount of speed jumping can compare to peddling as hard as you can against resistance. Also, participants in the study used a resistance that during max effort stayed around 90 rpm. You’ll prob have to adjust during the 10 second rest intervals. I added tabatas to my routine just a few weeks ago and the results are already very noticeable. If you do these right and drive yourself to exhaustion (and beyond) nothing compares.
John,
I think you’re right. The optimal way to perform Tabata is with sprints or another activity that requires rapid motion for a full 20 seconds. Max effort and exhaustion is important. The challenge with lifting or bodyweight exercises is that you cannot generate max effort on every rep. If you can do 50 pushups, the first 10 won’t be as difficult as the last 10. If you add weight, it slows you down and won’t allow the rapid effort. However, I think using Tabata intervals for bodyweight exercises does provide a good circuit training routine overall. For the best bang for your buck, sprinting is the way to go. Thanks for the insights.
Dave
Hi Dave,
just want to give you another idea. I teach tabata class in the gym I work in. 30 minute class with 4 rounds of 4 minutes as main phase. I would do 16 different exercises, like mountain climbers, jumping jacks, alligator plank, stuff like that. The members love it!! They are wrecked after the class, and many of them have lost fat just from adding this workout once per week!!
Steph,
Great idea for a Tabata workout. It provides nice variety as well as a quick, effective routine.
Thanks!
Dave
Dave,
Nice website! Advice? I am 40, treadmill 6 miles, 5 times a week… keeping my heart rate +/- 128 bpm. Weight train 5 times a week. I would like to work in Tabata as I feel I have plateaued. 6 foot, 185 pounds, 13% body fat. Would like to lose 2% more… what / how would you suggest to work in Tabata? Replace some treadmill sessions?
Thank you,
Joe Z.
Joe,
Sounds like you’re putting in a lot of hard work. My general advice would be to do weight training followed immediately by the treadmill 3 days per week and weight training followed by Tabata or HIIT followed by a lighter treadmill session 2 days per week. Even the treadmill workout on the other 3 days can be relatively light since Tabata or HIIT will require some recovery for your legs. You can check out my post on HIIT for why I think this works best:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
Happy to help further if that doesn’t make sense or if you’d like to go over some specifics. Also, a quick caveat, Tabata is not easy so don’t just blindly jump in…slowly work up to the 20 second sprint / 10 second rest periods.
Dave
Dave,
Thank you for your reply! I am excited to change up my routine! Your explanation is clear.
Thanks again,
Joe
Good luck Joe! Let me know if I can assist any further.
I love all kinds of bodybuilding exercises. This workout seems great. Thanks for sharin.
Jeremy,
Tabata is a great addition to any program. Enjoy.
Dave
Hi! I have been working out on the elliptical since the end of January and have lost 48lbs but I want to lose a bit more…it has just gotten hard to get over the hump. I am intrigued by this workout but have a question. What setting do you do on the elliptical? I don’t have a RPM just a MPH. I didn’t see that information in any of the above comments so I am wondering. What resistance do you use? Any information is much appreciated! thank you!
Jean,
Congratulations on losing so much weight! Great job! The setting on the elliptical really depends on the type of elliptical you have. Generally I think the lower the resistance the better because it allows you to come close to sprinting. Higher resistance will make it more of a leg workout and ultimately you want your lungs to get the best workout. That means running as fast as you can (sprinting). Hope that helps.
Dave
Thanks Dave…I think that explains it perfectly! I am excited to get going on it and see what happens! Thanks for the prompt reply!
Jean,
Good luck with the Tabata workout. Just remember to take it slow and work up to the full 4 minutes of “pain.”
Dave
Hi Dave,
I’m 17 years old and i recently put on about 15 lbs of muscle but a long with that, maybe 10 lbs of fat as well. So now I want to focus my 2 hours in the gym away from weightlifting and to a more cardio based workout to burn the body fat that I gained while bulking. So heres my issue, I know I’m going to lose some muscle but I want to minimize the losses by continue with about 30 mins. of weightlifting, compound excercises to work most of my muscles. So that will leave me with an hour and a half left for cardio to burn some fat. What would you suggest? I am open to HIIT as i use to play soccer for 12 years. Thank you, Your response will be highly appreciated.
Jose,
Sounds like you have a good plan in place. 30 minutes of weightlifting will help you maintain your muscle mass. For cardio, I’d recommend HIIT followed by steady state cardio. I outline my preferred approach here:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
That’s a 45 minute workout. You can either cut your workout short after that or tack on more steady state cardio. Steady state cardio will help you avoid over training. Over training is what would result in loss of muscle mass. So steady state cardio will allow you to burn some more calories without losing muscle.
Beyond that, you’ll need to focus on your diet. I wouldn’t cut calories too aggressively, especially at your age. Take the slow and steady approach and you’ll maximize fat loss while minimizing muscle loss. If your lifts start to decline, re-assess everything because that’s the point at which muscle mass loss becomes a potential concern.
Sorry, lots of info here so let me know if you have any follow-up questions.
Dave
Thank you, that workout routine will wok perfectly into my schedule. I will start tommorow, I feel good about this. Thanks again.
- Jose
Jose,
Good luck. Just remember to take a day off between working the same muscle groups. You should really only be doing HIIT 2-3 times per week.
Dave
Dave,
I was short on time this morning and didn’t want to skip a workout so I did Tabata. I only did it with squats but was able to complete the four minute cycle. I’m sore as heck and feel as though I’d sprinted – that’s how intense the four minutes were. From start to finish, the workout took me fifteen minutes – warm-up and cool down included. I plan to add a few more exercises in (bodyweight) the next couple of times but wanted to go slow since it was my first time. I’m sold as to its effectiveness as a ‘quickie’ workout in a pinch.
Toni
I also found this online tabata timer to use. I set it up on my laptop and it was great to not have to think about timing out the intervals b/c it did the work for you. Here’s the link:
http://www.tabatatimer.com/
Toni,
Congrats on making it through the Tabata workout. I imagine you may feel even more sore tomorrow but that’s what comes with an intense workout. Thanks for the Tabata timer link. There are a few products out there designed to do this as well. Personally, I just look at a wall clock with a second hand.
Dave
hi dave
my name is saurav and i m from india i am a teenager and i am really concerned about my health. I don’t get time for going to gym so please can you give me tips regarding workouts targeting the abdominal region..thank you
Saurav,
I don’t think an ab routine is necessarily the best use of time. The key to seeing your abs is reducing fat. That comes through intense exercise like HIIT or Tabata. Here are a couple other articles you can read:
HIIT: http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
Abs Workout: http://www.notyouraveragefitnesstips.com/six-pack-abs/most-effective-ab-exercises-best-ab-workout-for-men-women
Hope that provides a good starting point.
Dave
love my tabatas! what is so cool is that after you suffer through the whole 4 minute set, you feel like crying, you actually feel energized and like did I just kick my own ass? I used to run for hours a week and get run down and feel tired and worthless. the results doing these for just a few months is ridiculous! I am a fat burning machine!
MIDI GRRL,
Glad to hear you’ve ramped up fat burning with a Tabata workout. It’s really challenging but really rewarding at the same time.
Dave
Tabata routine is a gr8t work out , try this, 8 sets of push ups , 8 sets of mountain climbers , 8 sets of bicycle sit ups, 8 sets of dumbbell swings , and last but not least 8 sets of squats, and all this in a session tabata stlye. 20 seconds and 10 seconds rest . All work no play.
TEX,
That sounds like a pretty good 20 minute fat burning routine.
Thanks,
Dave
Those Tabata squats look really intense. Are you meant to try and go as fast as possible until you do 25 reps?
Mark,
The goal is to go as fast as possible for 20 seconds. Then rest 10 seconds. Then repeat for a total of 8 sets. Very intense!
Dave
hi dave
I do a tabata routine on an exercycle and rowing machine. Would doing isometric exercises(bullworker)be an advantage for strength. I am 75 years young.
Don,
Boy do I envy you! 75 years young and still powering through Tabata workouts. The old school bullworker can help you develop strength although I don’t like isometrics that much. I prefer weight training or bodyweight exercises. You can get really strong just by doing pushups, pull ups, dips, and inverted rows.
Dave
Hi Dave,
Hi Dave,
Greetings from Singapore!Caught your amazing website online while researching for websites on fat loss. Am looking to lose fat on the belly and have been having a hard time, i think im doing a wrong nutrition/training routine. However i have been exercising regularly for 3-4 times a week of 25min cardio and some weight training. Would like to try out this tabata workout, but is there any tips you can give on a tabata workout based in the pool? Would really appreciate it if you could give me some nutrition tips too! Cause i hate to see my 1,2 months of effort go to waste
Brandon,
Belly fat is always the most stubborn and takes the longest to melt off. Be persistent and patient and you’ll see results. I’d have to know a little bit more about your current workout routine and nutrition to off more flavor, but here are some general thoughts:
Tabata in the pool could work. Just pick a distance that you can swim in 20 seconds. Swim that distance as fast as you can. Rest for 10 seconds. Repeat for a total of 8 times. Be very careful though because this workout will really exhaust you and I don’t want you to risk getting so exhausted that you can’t keep yourself above water.
For cardio, in general I prefer HIIT followed by steady state. Here’s what I’ve written on that:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
I like to do weight training before cardio as well. Lift some heavy weights for 3-5 reps to get lean muscles. Finally, consider ramping up the number of times you exercise to 5-6 times per week for a couple weeks if possible. Then go back to 3-4 times per week for a while. You should see some good results when you exercise more. That obviously can’t be done forever without overtraining.
Nutrition is more challenging because everyone is unique. I’d offer the standard advice of avoiding refined sugar and alcohol for the most part and sticking with lean meats, vegetables, and fruits. None of that helps if you’re eating too much though so consider counting calories for a week or two just to gauge how much you eat. If you’re eating too much, you could try intermittent fasting which involves skipping two meals for 1-2 days per week. That allows you to have some bigger meals other days. Finally, eat more on the days you exercise, less on the days you don’t.
Hope that provides a nice starting point. Let me know if you have follow-up questions.
Dave
Hi Dave,
I really really like your website after browsing through the info its much better than reading the heaps of websites online! Am really surprised by your quick reply cause i dont really find websites that actually reply, haha
So its amazing that you i could get advice in such a short time 
You now have supporters of your page from Singapore! 
Anyway, is there any way i could email you directly in private for further tips?
Greatly appreciated!
Brandon
Bradon,
Thanks for the compliments. I’ll email you separately.
Dave
Hi Dave,
I am 5.5″, 72 kg lady. What will be the best exercise to loose weight all over , especially from belly thighs and hips?
I dont have access to a gym .Will tabata do it for me?
Sam,
If you don’t have access to a gym, are you able to at least perform cardio through running or some other activity? Do you have any weights at home? Generally speaking, when you burn calories through a proper diet and exercise program, you burn fat all over. There is no spot reduction. Ultimately you just want to eat less than you expend. Tabata is a very intense form of cardio so if you’ve never done it before, you might want to start with something a little easier. You can read this article for a little easier, but still highly challenging routine:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
Belly, thighs, and hips are always the most stubborn area for women to reduce fat meaning that’s the last place it melts off. So just work hard to keep reducing fat all over. If you can do some weight training or body weight exercises for your upper body, that would help give you some nice overall tone as well. The key will be diet. Happy to provide any tips I can on that as well if you’d like.
Dave
Hi Dave,
Thanks very much for the reply.
I do some amount of jogging at home. I also do little bit of weight lifting with a 2 kg water bottle.
I have managed to loose around 5 kg in 5 months , but my approach was rather erratic. I want to go down to around 50 kg as soon as possible. Can u give me any good diet tips. I am a vegan but eat eggs.
And would cod liver capsules and multi vitamins help?
Thanks
Sam,
I would start off with the HIIT routine I outlined in the article I referred you to. Maybe not as intense in the beginning, but build up to it. You could do that 3 days per week. If you still have time, you could do a nice paced walk or some weight training for 2-3 other days per week. Some level of daily activity is always healthy.
You’re off to a good start with weight loss. Losing 22kg is a lot of weight so you’re going to have to give that time. Maybe shoot for 1-2kg per month. That’s the safest, healthiest way. There are rapid fat loss methods that I can refer you to, but they are very extreme.
For diet tips, I like to keep things pretty simple. The first question would be whether you like counting calories or not. If so, a starting point for quick weight loss would be eating 25x your target weight in kg. So you’d try to get around 1,250 calories per day. That’s really low which is why you don’t want to be restrictive for too long. You’d probably want to target closer to 1,500-1,700 in the long term.
If you don’t count calories (or even if you do), then it’s all about eating well. Focus on high fiber foods to fill you up. Some people like to eat multiple small meals per day but I find I’m less likely to overeat by only eating a few times per day. Cut down on snacking as necessary. Drink more water to fill you up. Use smaller plates to psychologically feel like you’re eating more. Avoid the late night temptations. Brush your teeth or chew gum for a more refreshing taste. Those are just a handful of strategies to help control your appetite and eat less. There are obviously more advanced strategies that involve calorie cycling, meal timing, carbs, etc. if you’re interested.
Cod liver and multi vitamins should help improve your overall health but any weight loss benefits would be minor at best.
Dave
Thank you so much Dave. It’s really amazing that you take out time to help us out.
Yes I am very much interested in further tips from u like calorie cycling, meal timings etc..
Sam,
I enjoy helping others to the extent I can…a little way of giving back I guess! As for further tips, I’m going to take a lazy approach to start and refer you to my best fitness tips section:
http://www.notyouraveragefitnesstips.com/fitness-tips
Scroll down to the Diet & Weight Loss Tips section. I would recommend reading the articles on Why am I not Losing Weight, Calorie Cycling, and Meal Timing. Obviously if you’re interested, there are plenty of other tips on rapid weight loss diets, intermittent fasting, cheat days, etc.
I can go into plenty more detail but thought that might be a good starting place for you.
Dave
The best and most difficult method of utilizing Tabata? Try battling ropes. Make sure you or your clients use big movements in the hip and knee joints and maximum range of motion in the arms. THIS IS KILLER! Even the most well conditioned athletes I coach can barely finish but all of my clients comment about the results even if only able to complete half the reps.
Rob,
I’ve never tried battling ropes but they definitely look like a great tool for exercising. Combined with the Tabata protocol, that would be an exhausting 4 minutes. Definitely great for conditioning and fat burning.
Thanks,
Dave
Hi,
I am a new starter of Tabata protocol. My schedule is to do regular gym workouts and then do Tabata every other day (It is said thay if you are applying Tabata, you should rest at least one day). My gym sessions are divided into 2 parts, one for upper body including biceps, triceps and chest and one for shoulder, back and leg muscles. I am trying to do gym 5 days a week. Do you think is it logical to apply gym sessions and then Tabata every other day and between those days normal gym session without Tabata? Or should I rest completely after each Tabata day?
thanks
Yilmaz
Yilmaz,
Are you planning on doing Tabata on a cardio machine or using bodyweight exercises? I assume your Tabata workout will focus on legs so I would do it the same day you do shoulders, back and legs. Otherwise, you might risk overtraining your legs since you would end up doing Tabata one day, legs the next. Depending how you structure your workouts, you’d do 2-3 Tabata sessions per week and have at least one day off from Tabata where you train your biceps, triceps, and chest. Hope that makes sense.
Dave
Hi Dave,
I am planning to use cross trainer for Tabata not bodyweight exercises because with cardio it is easier for me to reach the anaerobic zone. So to make sure, I should have a day off from Tabata but I can do other exercises which will not force my legs, right?
Thanks a lot
Yilmaz,
You are correct about Tabata and leg exercises. That’s why I recommend doing Tabata and leg exercises on the dame day. Then you can train your arms the following day while your legs rest.
Dave
hi! just started working tabata method. hiit is not new to me since i have been training kick box for couple of years, and some other sports.
question …
can i work more than just one 4-minute round of tabata training? does it have still that effect or no?
Paul,
You can do more than one 4 minute Tabata workout. However, after the first 4 minutes, you should be thoroughly exhausted. So if you do sprints for 4 minutes, I wouldn’t expect that you could do the same sprints for another 4 minutes. If you were doing bodyweight exercises, this is a good option. Tabata Squats followed by Tabata pushups followed by Tabata sprints or something to that effect.
Dave
Dave,
A co-worker just told me about Tabata, and needless to say, I’m intrigued. I’ve just started a no-kidding weight loss program (Weight Watchers and 1-hr morning and 1-hr evening elliptical), and I think Tabata might be just the thing to add to my regimen. My plan is to do Tabata before one of my elliptical sessions. Anyway, after researching what a ‘bodyweight exercise’ was, I’m not sure which one(s) you recommend. I’ve glanced over the previous posts but didn’t see anything specific. Thanks so much.
Linda
Linda,
Tabata is a great weigh to burn some fat. Not sure how intense your regular exercise routine is, but Tabata is at the highest level of intensity. I only mention it because if you are a beginner, you might have to work up to the full Tabata routine. For exercises, you can actually just do sprints on the elliptical or treadmill, if your machine allows you to run fast enough. Otherwise, you could do bodyweight squats like the video. The only knock on that is that you might build more muscular legs than you’d like. You could do simple jumping jacks if you wanted to. Anything that allows you to perform 20 seconds of intense exercise, rest for 10 seconds, and repeat. Hope that helps.
Dave
Hi dave, I have a few questions buddy, I am looking to change up my routine starting from next year and i was wondering with the tabata protocol, is it possible to do an upper and lower tabata style session or not?. I am sorry if this sounds like a ridiculous question but I am serious on making a more detailed plan so I have a structure in place for a full week. at the moment I have 2 workouts, 1 is heavy/ish full body weights sessions and a light full body work out routine. however i would like to get a full weekly plan made up and was wondering if I interpreted tabata into my weekly plan, would it be possible to do a lower body and upper body tabata? on the same day. if I am sounding confusing please tell me haha, but basically i want to incorporate HIIt and tabata into my weekly plan, so i have a better foundation to work with than my current 2 work outs. thanks buddy
Lee,
You can do an upper and lower body Tabata workout in the same day. I would just avoid exercising the day before and after since your muscles will be pretty tired. So you could do heavy weight training on Monday, upper/lower body Tabata on Wednesday, and light weight training Friday. Hope that’s what you were looking for. If not, just lay out your daily routine and I can see where Tabata might fit.
Dave
Hey Dave,
I just did my first Tabata ever today!! Hot damn I loved it.
Im 53 and have lost about 27lb in the last 5 months using interval training,swimming and weight training and i look good!
Anyway I managed 6 interval so 3 mins and I felt like I’d done and hours cardio class.
However I did notice I didn’t feel the ‘empty muscle’ feeling I get when I burn every bit of sugar in my body..Im diabetic – type 2 and have to be careful. Anyway this is what I did…mountain climbs,fast boxing skip, jumping jacks. Does this soundlike enough for a beginner?? Thanks DAve your a star!!
Mandi,
Congrats on losing so much weight. Sounds like you’re off to a great start with Tabata. Did you do a Tabata routine for all three things you mentioned? In other words, did you try to do 12 minutes? Or did you switch up the exercise after each interval? Either way, getting up to 3 mins to start is excellent. Don’t be afraid to do some steady state cardio afterward to help burn some more fat. Just watch out for overtraining as well.
Dave
hi dave,
I am 125 Kg and 180 cm height male. Recently i heard about tabata and has been doing it with jump rope. I jump 50 to 60 times for 20 sec and finish the 8 sets. i am also doing tabata routine morning and evening 5 days per week. i am seriously want to shed my fat, will this routine will work for me or do you want me to add other type of workout. Thanks in advance.
Aaron,
A jump rope Tabata workout is great. However, if you’re trying to do this twice a day for 5 straight days, you could risk overtraining. I’d recommending varying your workouts a bit. Maybe one day you do Tabata jump roping (followed by steady state cardio if you want to burn more calories) and the next day do a Tabata routine for your arms (like boxing). Just my thoughts.
Dave
Any ideas for boxing on the heavy bag or speed bag? I plan on trying Tabata with boxing this weekend for the first time. I would imagine the one standing close to the bag and punching left and right low to keep the bag at slight angle would work well, but what else?
Dave,
Because I exercise at night when my son is sleeping, I’ve put boxing with a bag on hold. Instead, I do more shadow boxing. I like to use 2lb weights to increase the resistance a little. Heavier weights don’t allow me to punch fast enough to get my heart rate going. In my opinion, the best option for a Tabata workout is jab/reverse punch combos. Before my son was born, that was my preferred approach. I haven’t trained with a speed bag.
If you’re specifically interested in my current boxing approach, here’s what I do.
10 jabs right
10 jabs left
10 reverse punches right
10 reverse punches left
10 backfists right
10 backfists left
20 switching punches
My training is in martial arts so it’s probably different than what you might find for a traditional boxing program. Obviously this isn’t the Tabata protocol but I do 4 sets of the above with 15-20 seconds rest between sets.
Probably more details than you were looking for but hopefully this gives you some ideas.
Dave
hi dave,
i had loose about 10 kg / 22 pounds in this 3 weeks workout. I do tabata with jump rope morning and evening 6 days a week. I control my diet very strictly. Is it this weight loss is normal or should i slow down. You are doing great jod man.
Dave,
I’m attempting to get my lower abs to be visible (like you’d suggested) and I’m wondering if incorporating some Tabata back into my routine might just be the thing to get them to show themselves. The program I’m doing had some HIIT built into the last stage and believe it or not, combined with watching my diet, I’ve begun to see a *slight* change in that area. I was thinking that maybe do the Tabata once a week (since it’s so taxing on your body) and then still do the KB swings twice a week at the end of each workout. Plus, tabata is a time-saver for days when I’m really pressed for time.
~Toni
Aaron,
That’s a lot of weight loss in a short amount of time. However, rather than weight loss, I’m more concerned with exercise twice per day for 6 days per week. At some point, I imagine your muscles will exhaust themselves and you’ll start burning muscle instead of fat. It’s best to give muscles ample time to rest. I like to recommend leg training one day followed by arm training the next. Keep the intensity high as you’ve done and combine that with a good diet and you should continue to see results. Regardless, keep up the great work!
Toni,
Tabata will certainly help burn some extra fat and once a week combined with KB swings sounds like a good plan. What you may need to do is very slowly lose weight. I’m thinking in the area of 0.5-1lb per month because I know you’re satisfied with your current body composition. It’s always hard to replace fat with muscle but if you keep up the strength training and combine that with some fat burning Tabata or HIIT, you’ll hopefully burn that stubborn fat without looking too thin. Hope that makes sense.
Dave
Dave,
It makes perfect sense but I had a question regarding how much fat/weight to lose. I weighed in this morning at 124.5. Based on my pics that you saw, at what weight do you think they’d (lower abs) be visible? Don’t know if you’ll be able to give me a ballpark number or not. Just curious.
~Toni
Toni,
Hard to give an exact weight…plus I’m hoping you’re able to replace fat with muscle rather than lose weight outright. I’d say you’re really close so maybe a 1-2% drop in body fat would cover it. That’s only 2-3 lbs of pure fat. The problem is that you tend to lose water weight alongside fat so it might be more than 2-3 lbs of actual weight loss. I forget what you said your body fat was, but I’ll bet you’d see really good definition around 17%…assuming you stay there long enough to let the skin adapt as well. Certainly not an easy task. The good news is that you’re already in great shape and you can be patient with any marginal improvements.
Dave
Dave,
I’m glad to hear you say that it’s only like 2-3 lbs. (give or take) because I don’t wish to be under 120 at this point. Looks like I’ve got my work cut out for me then. Thanks.
My body fat went back up to 18% with all the holiday festivities, unfortunately
~Toni
Toni,
I’m in the same boat as you regarding increased body fat during the holidays. It’s all worth it in my opinion since I really enjoyed myself and ate whatever I felt like. I don’t think you’re that far away, just take things slow. As I said, I’d rather see you gain some muscle while losing fat so that your overall weight doesn’t change…just your body composition.
Dave
Hi Dave,
This is such a great article! I was wondering if you could help me out a bit. I’m 32, 5’3” and 150 lbs. I’ve been on a low calorie diet for 6 weeks and exercising 6 days per week. I’m new at this and would love to lose my belly and back fat. I would like to try the HIIT program or Tabata, but am not able to sprint yet. I’m working up to that. Would it be appropriate to jog the best I can for 20 seconds, speed walk for 10 seconds for 8 intervals- than stroll about 1/2 a mile 3 times per week? I would also like to do light aerobics in my Wii fit program mixed with crunches, pushups, and stretching the other three days. Please let me know if this routine seems to be appropriate for fat loss. Thank you so much.
Julie,
Glad you enjoyed the article. While it wouldn’t technically be considered a Tabata workout, you could certainly try to jog fast for 20 seconds, rest for 10 seconds, and repeat for 8 intervals. Walking or a light jog after is good as well. Here’s an article on my go-to HIIT workout:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
As you said, 3 days per week is a good number of times with a day of rest in between workouts. Light aerobics combined with pushups and stretching is a nice starting point as well. Ultimately, it would be good to do some weight training but you can work up to that. I’d avoid crunches altogether and focus on planks instead. Here’s an article about that:
http://www.notyouraveragefitnesstips.com/six-pack-abs/how-to-get-washboard-abs-plank-exercises-no-more-crunches
Sorry to point you in so many different directions. As you continue to advance, just make sure to ramp up the intensity and increase the difficulty of your workouts to further accelerate fat loss.
Happy to help more if I can.
Dave
Hi Dave –
Thanks so much for your site, it’s really excellent and clear and sensible. In a way you’ve answered this above, but just to make sure I understand correctly: you’d suggest a 4-min sprint (or equivalent) Tabata 1 or 2 times a week, on top of 3xWeek weight training?
My current sitch: I’m 38/female/5’7′/137 lbs, would be happy to lose 5lbs, but more important is burning fat and getting muscle tone. I currently do 2 or 3 days a week intense circuit at ~80mins, 2 days a week 2hr yoga, and 1 day a week 30 minutes swimming. Any thoughts about where I could/should fit a couple of Tabatas in there? Or maybe lay of the circuit for a while and do a standard 2day split with a Tabata chaser?
I want to keep the yoga for flexibility/balance/relaxation/and i like the chanting (om).
Thanks in advance for your advice.
best
Mel
Mel,
Seems like you have an excellent handle on things and are in very good shape already. Losing those last 5 (typically stubborn) pounds can be tough and usually require some patience.
As for your routine, 80 mins of circuit training is a long workout. If you’ve had success, then stick with it. If this circuit includes both upper and lower body exercises, that would probably be the best time to perform a Tabata workout. Otherwise, you might risk overtraining your muscles. My thought would be to perform Tabata at the end of your circuit to really reduce glycogen levels and allow for a significant after-burn effect. It’s usually optimal to perform some steady state cardio after, but I wouldn’t want you to extend your workout any longer. You could also try starting your circuit with Tabata, but it usually tires you out so much that the rest of your workout might be sub-optimal. You could also perform Tabata before swimming, assuming you take a one day rest between your circuit training and swimming.
Tabata 1-2 times per week is more than enough, in line with your circuit training. I recommend 1-2 times per week plus 3 days weight training only if the weight training is upper body focused. Otherwise, I’d perform Tabata sprints the same day as lower body training. As I mentioned above, if you tried to perform lower body training one day and then Tabata sprints the next, you’d risk overtraining in the long term.
Definitely keep the yoga for all the reasons you mentioned.
Hope that provides a little flavor. Happy to discuss further if I can help.
Dave
Many thanks for a shockingly fast and helpful reply! Tried a tabata today before my swim, yikes. Only managed a half cycle. Ah well, something to work up to. And I can tell it’s going to be a great addition to add a little (big) kick.
Thanks again,
Mel
Mel,
No problem at all. Glad to hear Tabata went well. Work up to 8 sets…if you’re doing it right, it’s immensely challenging. Hopefully that helps knock off those final pounds. The great thing is that the Tabata routine will help to release fatty acids into your bloodstream and swimming will help burn them. So this may actually help make your swimming workout more effective as well. Good luck!
Dave
This is such great info! I am a 34 year old female, 5′ 7″, 195 pounds. Before I got pregnant I weighed 135. After baby #1 I was able to get down to 150 before I got pregnant with baby #2. Baby #2 is now 3 years old and I am SO sick of still being chunky. I would LOVE to be back at 135, but would be OK with being 145-150. That’s AT LEAST 50 pounds! That’s how much my 5 year old weighs. I’ve been walking/jogging/hiking for the past couple weeks and keeping my calories between 1200-1400. I have lost about 6 pounds in 3 weeks. A friend told me about this workout and I tried her version for the first time today. I thought I was going to die! Her version included 2 sets each of pushups, mountain climbers, high knees, and jumping jacks. I managed OK, I struggled a bit through the end but I guess that is normal. Will this workout, in addition to walking/jogging for 45 minutes 3x’s a week jump start my weight loss? I know I’m at a healthy rate now but I feel like with my low calories I should be losing a little faster. I’d like to be in the 3lb/wk range. TIA!!
Marie,
Combined with your diet, the Tabata protocol and walking/jogging should be more than enough to help you reach your goal. It’s obviously going to take some time, but be patient. I wouldn’t push for losing weight too fast…3 lbs/week would be fine but as you get within 10-15lbs of your target, aim for 1-2lbs/week, otherwise you might lose some muscle. Switch your routine every 6-8 weeks to “surprise” your body a little too. Happy to offer any more help if you need it. If not, good luck!
Dave
Hi Dave,
I’ve Been reading your posts and have a couple questions. I typically do 2 or 3 tabatas per week (tue – thur – sat) and I have been also doing follow up cardio of about 20 minutes or so afterwards. My tabatas consist of blasting the heavy bag with punch, kick, and knee strike routines as I can maintain max intensity without slowing down. Occasionally i will use a jump rope routine instead.
In addition I do body weight exercises on Wednesdays and Fridays. These usually consist of 45-60 minutes of varied pushups, pullups, chinups, squats, abs, and grip work. (I run a self defense academy and so I gear the strength exercises towards grappling and fighting and I have others in the class with me)
My questions are:
1. should I not be doing squats or push work if the prior or next days tabatas utilized punching and legs?
2. Also, if I did tabatas in the am, is it beneficial to do a strength routine that evening or will this not be enough recovery time?
Thank you!
Jacob
Jacob,
Very good questions and some of this will depend on your overall fitness level and goals. Generally I’d recommend that you avoid training the same muscles without a day of rest in between. However, since you run a self defense academy, functional strength and the ability to utilize your muscles daily is possibly important. So I’m a bit torn on advice. I’m sure some martial artists, MMA fighters, and boxers train daily and don’t experience the symptoms of overtraining. That being said, some of these people are in elite physical condition.
My advice would be to give the squats a try despite performing a Tabata routine the prior/next day. If your legs start to feel exhausted on a regular basis, then it’s time to back off. I would try to do Tabata and strength training on different days if possible. Again, you can experiment and see if your muscles can handle it on the same day. In the short term, you should be fine…if you do this for too long, you’ll have to watch out.
Sorry for the long winded answer…as I said, very good and tough questions for your specific situation. The other alternative is to change up your routine and do all lower body training one day and upper body training the other. For example, do squats and abs followed by Tabata kicks and knee strikes or Tabata jump rope and some steady state cardio. The next day do pushups, pullups, chinups, and grip work followed by Tabata punches and steady state cardio.
Hope that helps a little!
Dave
Hi,
I tried the Tabata method today with pushups. 1st round, 21. 2nd round, 16. 3rd round 12. 4th round 8 5th round 4. After that, I barely did any pushups and had to rest in some of the 20 second rounds! What do you think? Did I get it right, even though I had to rest in some of the rounds?
My main source of exercise is Muay Thai, in which I normally go 5x a week for anywhere between 1-2 hours. I had an hour class today, then decided to try this 2 hours later! But man, that was a killer!
Mike,
It sounds like a good starting point but the real goal is to perform continuous reps for 20 seconds. I would assume that on the 3rd, 4th, and 5th rounds that the pushups were just a lot slower than the first round. You really should aim to go at the highest possible intensity for 20 seconds. Ideally you’d get to the point where you could do 20 pushups in each round and rest 10 seconds between rounds. Not an easy task to do 160 pushups in 4 minutes. I’m sure doing Muay Thai a couple hours earlier didn’t help your endurance. Maybe try again when your muscles are a little more rested.
Dave