ULTIMATE TABATAS
A timeless collection of 20-minute fast & furious HIIT cardio follow-along workouts you can do anytime, anywhere including:
- 4 progressive bodyweight workouts
- 3 progressive dumbbell workouts
- 1 boxing workout
- 1 band workout
- 1 med ball workout
- 1 band and med ball workout
- 1 band, med ball & bells workout
- PLUS 2 bonus routines
Do 2-3 of these workouts/week with ideally at least 48 hours between sessions in any order you like. But do start with the 1.0 (or earlier versions) of the series of progressive workouts which can harder the higher the number.
Tabata workouts, a form of high-intensity interval training (HIIT), offer several benefits:
1. Improved Cardiovascular Health: The intense bursts of exercise elevate your heart rate, improving cardiovascular endurance and efficiency.
2. Increased Fat Burning: The high intensity and short rest periods boost metabolism, leading to greater calorie burn during and after the workout.
3. Muscle Tone and Strength* The varied exercises in Tabata target multiple muscle groups, enhancing overall strength and muscle definition.
4. Time Efficiency: A typical Tabata session is only 4 minutes long (8 rounds of 20 seconds on, 10 seconds off), making it a quick yet effective workout option.
5. Improved Aerobic and Anaerobic Capacity: The intense nature of Tabata workouts improves both aerobic (endurance) and anaerobic (power and speed) capacity.
6. Increased Endorphins and Mental Toughness: The demanding nature of the workout can lead to the release of endorphins, boosting mood and mental resilience.
Overall, Tabata workouts are an efficient and effective way to improve fitness and health in a short amount of time.
-
BODYWEIGHT TABATA 1.0
Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds).
-
BODYWEIGHT TABATA 2.0
This is a progression on 1.0 so be sure to master that before embarking on this spicier version. Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Taba...
-
BODYWEIGHT TABATA 3.0
This is a progression on 2.0 and 1.0 so be sure to master those before embarking on this spicier version. Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 2...
-
BODYWEIGHT TABATA 4.0
This is a progression on 3.0, 2.0 and 1.0 so be sure to master those before embarking on this spicier version. Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of ...
-
BOXING TABATA
Use the sweet science to burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds).
-
DUMBBELL TABATA 1.0
Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. The only exceptions are the getup drills where a more time-based focus makes sense. If you're getting 5 reps or less, the bell is too heavy. O...
-
DUMBBELL TABATA 2.0
This is a progression on 1.0 so be sure to master that before moving on to this more challenging version. Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. Exceptions include more complex or t...
-
DUMBBELL TABATA 3.0
This is a progression on 2.0 and 1.0 so be sure to master that before moving on to this more challenging version. Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. Exceptions include more comp...
-
BAND TABATA
Get the exact band training equipment used in our workouts here:
1.) ECONOMY PACKAGE: https://rbt.isrefer.com/go/ecp/TheDailyBJ/
2.) TOTAL FITNESS PACKAGE: https://rbt.isrefer.com/go/ftp/TheDailyBJ/
Burn fat & build muscle with this single band burner anytime, anywhere! Shoot to get at least 5...
-
MED BALL TABATA
Burn belly fat fast at home with this rapid fat loss HIIT cardio & core workout using a med ball! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds). Start with a light 4-6 pound ba...
-
BAND & BALL TABATA
Burn belly fat fast at home with this rapid fat loss HIIT cardio & core workout using a resistance band and med ball! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds). Start with ...
-
BAND, BALL & BELL TABATA
Burn belly fat fast at home with this rapid fat loss HIIT cardio & core workout using a light dumbbells, a resistance band and a med ball! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometri...
-
ULTIMATE TABATAS
This is an advanced 40-minute full-body challenge workout using just bodyweight exercises. It also became a launching pad for thousands of MetCon workouts to come from the Metabolic Messiah.
-
RBT ULTIMATE TABATAS
Grab 1 band and burn fat with this 20-minute full-body Tabata HIIT MetCon circuit!
