High-intensity interval training like Tabata is proven to help you lose weight faster than steady-state cardio — especially belly fat. This style of workout is characterized by 20 seconds of high-intensity work (going as quickly and intensely as you can!) with 10 seconds of rest, repeated eight times for a total of four minutes. Sounds easy, but it's anything but!
Some Tabata workouts are simple, alternating between two moves. But since we wanted to target the entire body, this workout involves eight different bodyweight moves.
Tabata Bodyweight Workout
Directions: Keep a clock or timer close by or use a handy app to track the intervals, and complete this four-minute workout a total of four times. Focus on moving quickly and doing as many reps as you can with proper form. Take a one-minute break between each four-minute block, making this a 20-minute workout.
Complete this five-minute workout four times total.
Keep reading to learn details about how to do each move.
Lateral Bunny Hop
Image Source: POPSUGAR Photography
Make small jumps side to side as if you are jumping over an invisible line.
Keep your legs as close together as possible and swing your arms to help you jump.
1 / 8
Push-Up
Image Source: POPSUGAR Photography
Start in a plank position with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.
2 / 8
Air Squat
Image Source: POPSUGAR Photography
Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
Holding your squat, raise both of your arms overhead. Hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep.
3 / 8
Burpees
Image Source: POPSUGAR Photography
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to a plank.
Jump the feet forward to the hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
4 / 8
Lunge Jumps
Image Source: POPSUGAR Photography
Stand with your feet together and your knees soft.
Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
5 / 8
V Crunch
Image Source: POPSUGAR Photography
Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
Repeat the crunch motion to complete one rep.
6 / 8
Donkey Kicks
Image Source: POPSUGAR Photography
Begin with your feet hip-distance apart, knees slightly bent. Bend at your knees and waist to lower into a squat position until your hands touch the ground. Your knees should be just behind your elbows.
Plant your hands firmly on the ground, shoulder-width apart, and lean forward. Choose a point of focus to balance yourself.
Shift your bodyweight into your hands; using the balls of your feet and with momentum, kick your heels up toward the ceiling, keeping your knees bent. Make sure to keep your neck neutral and your core tight (pull your rib cage in to maintain control).
Balance with your hips directly over your shoulders, keeping your knees bent, spine neutral, and core tight.
Bring your feet back to the floor, then shift the weight back into your hands and arms when you're ready to repeat this motion.
7 / 8
Gate Swings
Image Source: POPSUGAR Photography
Jump your feet wide to the sides with toes pointed outward, bringing hands to knees to increase the stretch of the inner thighs.
