Skip to content

The #1 Tabata Workout To Melt Calories Fast

Burn calories and boost your fitness with a trainer's go-to Tabata workout.
FACT CHECKED BY Alexa Mellardo

Tabata training has gained immense popularity in recent years for its efficiency in burning calories and improving cardiovascular health. This high-intensity interval training (HIIT) method consists of short bursts of intense exercise followed by brief rest periods. I recommend Tabata workouts for their ability to deliver significant results in a short amount of time, making them perfect for individuals with busy schedules. If you're looking to boost your fitness level and speed up weight loss, look no further than this ultimate Tabata workout to burn calories fast.

Remember to warm up properly before starting the workout and to listen to your body, modifying exercises as needed to suit your fitness level. With dedication and consistency, you'll soon experience the transformative benefits of Tabata training.

Continue reading to learn how to perform our #1 Tabata workout to burn calories fast.

Jump Squats

jump squat

Jump squats are a powerhouse exercise that targets multiple muscle groups while elevating your heart rate for maximum calorie burn. Here's how to perform them:

Stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your body into a squat position, keeping your chest up and back straight. Explosively jump upward as high as you can, extending your arms overhead. Land softly back into the squat position and immediately repeat the movement. Aim to perform as many repetitions as possible within 20 seconds, followed by 10 seconds of rest.

10 Best High-Intensity Cardio Exercises for Weight Loss



Burpees are a full-body exercise that combines strength, cardio, and agility for an intense calorie-blasting workout.

Start in a standing position with your feet shoulder-width apart. Lower into a squat position and place your hands on the floor in front of you. Kick your feet back into a plank position, keeping your core engaged. Perform a pushup, lowering your chest toward the ground. Jump your feet back to the squat position and explosively jump upward, reaching your arms overhead. Land softly and immediately repeat the movement for the duration of the interval.

A 10-Minute Bodyweight HIIT Workout To Maximize Belly Fat Loss

Mountain Climbers

mountain climber

Mountain climbers are a dynamic exercise that targets your core, shoulders, and legs while elevating your heart rate. Follow the below steps to perform mountain climbers.

Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from your head to your heels. Engage your core muscles and drive one knee toward your chest, then quickly switch legs, alternating in a running motion. Keep your hips low and your movements quick and controlled. Continue alternating legs for the duration of the interval, aiming for a fast-paced tempo. Focus on maintaining proper form and breathing throughout the exercise.

10 Quick HIIT Exercises To Melt Belly Fat

High Knees

high knees

High knees are a high-intensity exercise that burns calories and improves coordination and agility.

Stand tall with your feet hip-width apart and your arms by your sides. Begin jogging in place, lifting your knees as high as possible toward your chest. Pump your arms in sync with your leg movements to increase intensity. Maintain a brisk pace, aiming to lift your knees rapidly for the duration of the interval. Focus on engaging your core muscles and landing softly on the balls of your feet with each repetition.

7 Best HIIT Workouts for Weight Loss

Jumping Lunges

jump lunges illustration

Jumping lunges are a challenging plyometric exercise that targets your legs, glutes, and cardiovascular system for a comprehensive calorie-burning workout.

Start in a lunge position with your right foot forward and your left foot extended behind you. Lower your body into a lunge, keeping your front knee aligned with your ankle and your back knee hovering just above the ground. Explosively jump upward, switching legs in mid-air so that you land with your left foot forward and your right foot extended behind you. Immediately lower into a lunge position upon landing, keeping the movement fluid and controlled. Continue alternating legs for the duration of the interval, focusing on maintaining proper form and intensity throughout.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler