Blog Fitness Workouts 7-Minute Fat Burning Tabata Workout

7-Minute Fat Burning Tabata Workout

Nowadays, there are numerous types of exercise that can help to level up your fitness level and reach necessary results. Tabata is probably at the top of this list. It’s a type of HIIT (High-Intensity Interval Training) that is a must-try for everybody who wants to get a toned body and slim down. Its basic design is 20 seconds of all-out effort, followed by 10 seconds of rest, repeated several times.


Different routines may vary the time periods or the number of repetitions, but the general idea is to go as hard as you can for a short burst of time, followed by a brief rest, and then repeat.

The benefits of Tabata training are many. Not only is it a great way to torch calories and fat, but it also improves your aerobic and anaerobic capacity, as well as your VO2 max (the amount of oxygen your body can utilize during exercise) (1).

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If you’re looking for a quick and effective workout that will help you burn fat and get in shape, then look no further than this 7-minute Tabata workout for beginners.

Get Ready

Before you begin your crossfit Tabata workout, it’s crucial to warm up. This will help prepare your body for the high-intensity interval training and help reduce your risk of injury (2).

The optimal warm-up duration is 5-10 minutes. Its main task is to get your body ready for physical activity and gradually increase your heart rate. You can start with a simple way to do this such as jogging in place for a few minutes.

Dynamic stretches are perfect for the next part of your warm up, that is a little bit more active. These are any movements that take your muscles through a full range of motion. Some examples include leg swings, arm circles, and butt kicks. This type of exercise requires control and concentration.

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tabata workout

The 7-Minute Tabata Workout

Once you’re warmed up, it’s time to begin your Tabata workout routine. This workout consists of 1 circuit with 5 exercises that are performed for 20 seconds each, with 30 seconds of rest in between circuits.

You may repeat the circuit 1-3 times, depending on your fitness level.

The 5 Tabata workout exercises are:

  1. Knee-Up Jump Lunge
  2. Squat to Plank Jump
  3. In-out Jumps
  4. Feet Elevated Mountain Climbers
  5. Push-Up with Twist

Here’s a quick breakdown of how to do each exercise: 

Knee-Up Jump Lunge:

Start in a lunge position with your right leg forward and your left leg back. 

Explosively jump up, bringing your knees to your chest. 

Land in a lunge position with your left leg forward and your right leg back.

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tabata workout

Squat To Plank Jump:

Start in a squat position with your feet shoulder-width apart. 

Quickly jump up and land in a push-up position. 

Immediately jump your feet back to the squat position

In-Out Jumps:

Start in a squat position with your feet shoulder-width apart. 

Quickly jump up and land with your feet wider than shoulder-width apart. 

Immediately jump back to the squat position. 

Feet Elevated Mountain Climbers:

Start in a push-up position with your feet on top of a bench. 

Quickly bring your right knee to your chest, then back to the starting position. 

Repeat with your left leg.

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tabata workout

Push-Up With Twist:

Start in a push-up position. 

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Lower yourself down until your chest is just above the ground, then rotate your torso to the right and drive your left hand up toward the sky. 

Return to the starting position and repeat on the other side. 

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Safety Tips For A Full Body Tabata Workout

When you aim to shed some excessive pounds and tone your body, you should remember about your number one task – to stay safe and healthy. In order to avoid injury and make the most of your training session, it’s crucial to keep a few safety tips in mind. 

  • Form – Of utmost importance, focus on proper form and perform each exercise carefully. Make sure to keep your back straight, your core engaged, and avoid any sudden jerky movements. Remember to avoid overloading and pay attention to how your muscles and joints feel.
  • Landing – When you land, do so softly with bent knees to help absorb the impact.
  • Breathing – Remember to breathe! It may be tempting to hold your breath when exercising at such a high intensity, but it’s important to keep breathing steadily to avoid feeling lightheaded. 
  • Rest – If you feel like you need a break, take one! It’s better to rest for a few seconds and continue your workout at a lower intensity than to push yourself too hard and risk injury.
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The Bottom Line

Tabata training is a great way to torch calories and fat, improve your aerobic and anaerobic capacity, and get in shape quickly. Give this 7-minute Tabata workout a try today and you won’t regret it!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. High-Intensity Intermittent Exercise and Fat Loss (2010,
  2. Why Warming Up and Cooling Down is Important (n.d.,
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