If you cannot slim down your middle area, you are not alone. The 2023 OnePoll survey found that: 95% of US adults I’ve been trying to lose weight for the last five years. Additionally, nearly half of respondents admitted to struggling with their weight loss goals, with some even gaining weight. With so much conflicting information about weight loss on the internet, it’s no wonder why so many of us struggle to lose weight. Luckily, we’ve connected you with the best Tabata workouts with lose belly fat.

Why Tabata, you may ask? Incorporating high-intensity Tabata exercises into your exercise routine can help you burn calories and shrink your waist. according to American College of Sports Medicineincluding high intensity exercises Incorporating it into your routine may lead to more significant fat loss than traditional steady-state cardio. The main reason for this afterburn effectThis means your body continues to burn calories even after the workout is over.

Research It shows that Tabata exercises can improve cardiometabolic health. A 2019 study He cited Tabata as “one of the most energy-effective, high-intensity interval training methods.” Tabata workouts are extremely versatile; it allows you to target multiple muscle groups and build strength and endurance while burning calories.

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

Chris Mohr, PhD, RDexercise physiologist and Fitness and Nutrition Consultant Recommendations of Chanceinstructs: “Perform each workout for the prescribed number of rounds and intervals. The idea is to push yourself during the 20-second workout and get enough rest between each exercise. Aim to incorporate these workouts into your routine two to three times a week for best results.”

Now let’s dive into the five best Tabata exercises to lose belly fat.

Workout #1: Full Body Tabata

1. Jump Squat (8 rounds)

1. Start in a squat position with your feet shoulder-width apart.
2. Push through your heels and jump explosively.
3. Slowly lower into a squatting position.
4. Repeat for 20 seconds and rest 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 floor, keeping your back straight.
3. Push yourself back to the starting position.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Mountaineers (8 laps)

1. Start in a plank position with your hands directly under your shoulders.
2. Switching legs, quickly pull your knees towards your chest.
3. Maintain a steady pace throughout this time.
4. Repeat for 20 seconds. Rest 10 seconds between rounds.

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Workout #2: Cardio-Focused Tabata

1. High Knees (8 rounds)

1. Stand upright and jog in place, lifting your knees as high as possible.
2. Pump your arms for more momentum.
3. Keep your core engaged as you move.
4. Repeat for 20 seconds and rest 10 seconds between rounds.

2. Burpee (8 rounds)

1. Start standing, then move into a squatting position and place your hands on the floor.
2. Return your feet to plank position.
3. Perform a push-up.
4. Jump your feet back toward your hands.
5. Leap into the air.
6. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Lateral Skater Jumps (8 laps)

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

2. Russian Twists (8 rounds)

1. Sit on the floor with your knees bent and lean back slightly.
2. Turn your torso from side to side, holding a weight if you want.
3. Make sure your core stays active throughout the process.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Bicycle Exercise (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. Alternative sides in the cycling movement.
4. Repeat for 20 seconds. Rest 10 seconds between rounds.

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Exercise #4: Lower Body Tabata

1. Walking Lunges (8 rounds)

1. Get into a lunge position, ensuring your knees do not pass your toes.
2. Switch legs while walking forward.
3. Keep your core tight for balance.
4. Repeat for 20 seconds and rest 10 seconds between rounds.

2. Squat Jumps (8 rounds)

1. Start in a squat position with your feet shoulder-width apart.
2. Jump explosively and slowly lower into a squat position.
3. Use your arms for speed.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Wall Sit (8 rounds)

1. Lean your back against a wall.
2. Slide down until your thighs are parallel to the floor.
3. Stand with your feet shoulder-width apart and maintain the position.
4. Focus on your breathing to help you endure the time.
5. Hold for 20 seconds. Rest 10 seconds between rounds.

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Workout #5: Upper Body and Agility Tabata

1. Box Jumps (8 laps)

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

2. Triceps Dips (8 rounds)

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

3. Jumping Rope (8 laps)

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

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Adam Meyer, RHN