{"id":45023,"date":"2022-07-14T17:18:36","date_gmt":"2022-07-14T17:18:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45023"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"tabata-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/tabata-workout\/","title":{"rendered":"7-Minute Fat Burning Tabata Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Get_Ready\" >Get Ready<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#The_7-Minute_Tabata_Workout\" >The 7-Minute Tabata Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Knee-Up_Jump_Lunge\" >Knee-Up Jump Lunge:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Squat_To_Plank_Jump\" >Squat To Plank Jump:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#In-Out_Jumps\" >In-Out Jumps:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Feet_Elevated_Mountain_Climbers\" >Feet Elevated Mountain Climbers:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Push-Up_With_Twist\" >Push-Up With Twist:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Safety_Tips_For_A_Full_Body_Tabata_Workout\" >Safety Tips For A Full Body Tabata Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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\u2019s 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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Different routines may vary the time periods or the number of <a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">repetitions<\/a>, 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">exercise<\/a>) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;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 <a href=\"https:\/\/betterme.world\/articles\/stress-relief-yoga\/\">workout for beginners<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Ready\"><\/span><strong>Get Ready<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you begin your crossfit Tabata workout, it&#8217;s crucial to warm up. This will help prepare your body for the high-intensity interval training and help reduce your risk of injury (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The optimal warm-up duration is 5-10 minutes. Its main task is to get <a href=\"https:\/\/betterme.world\/articles\/easy-workouts-to-lose-weight\/\">your body<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/tabata-yoga\/\">Tabata Yoga: This Hardcore Workout Will Have You Sweating Up A Storm Within Minutes<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-43555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485-1024x576.png\" alt=\"tabata workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_7-Minute_Tabata_Workout\"><\/span><strong>The 7-Minute Tabata Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you&#8217;re warmed up, it&#8217;s time to begin your Tabata workout routine. <\/span><strong><a href=\"https:\/\/www.youtube.com\/watch?v=j5EvRL_eSPc\">This workout <\/a><\/strong><span style=\"font-weight: 400;\">consists of 1 circuit with 5 exercises that are performed for 20 seconds each, with 30 seconds of rest in between circuits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may repeat the circuit 1-3 times, depending on <a href=\"https:\/\/betterme.world\/articles\/working-out-30-minutes-a-day\/\">your fitness level<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 5 Tabata <a href=\"https:\/\/betterme.world\/articles\/shoulder-flexibility\/\">workout exercises<\/a> are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee-Up Jump Lunge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat to Plank Jump<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In-out Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feet Elevated Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-Up with Twist<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a quick breakdown of how to do each exercise:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Knee-Up_Jump_Lunge\"><\/span><strong>Knee-Up Jump Lunge:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start in a lunge position with your right leg forward and your left leg back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explosively jump up, bringing your knees to your chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Land in a lunge position with your left leg forward and your right leg back.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-43404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21-1024x576.png\" alt=\"tabata workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squat_To_Plank_Jump\"><\/span><strong>Squat To Plank Jump:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start in a squat position with your feet shoulder-width apart.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quickly jump up and land in a push-up position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Immediately jump your feet back to the squat position.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"In-Out_Jumps\"><\/span><strong>In-Out Jumps:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start in a squat position with your feet shoulder-width apart.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quickly jump up and land with your feet wider than shoulder-width apart.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Immediately jump back to the squat position.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Feet_Elevated_Mountain_Climbers\"><\/span><strong>Feet Elevated Mountain Climbers:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start in a push-up position with your feet on top of a bench.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quickly bring your right knee to your chest, then back to the starting position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat with your left leg.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\">Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-43397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1024x576.png\" alt=\"tabata workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-Up_With_Twist\"><\/span><strong>Push-Up With Twist:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start in a push-up position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Return to the starting position and <a href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\">repeat<\/a> on the other side.\u00a0<\/span><\/p>\n<p><iframe title=\"BetterMe | 7-min Fat burning TABATA WORKOUT at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/j5EvRL_eSPc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\">change your life for the better<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_For_A_Full_Body_Tabata_Workout\"><\/span><strong>Safety Tips For A Full Body Tabata Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you aim to shed some <a href=\"https:\/\/betterme.world\/articles\/6-week-challenge-workout\/\">excessive<\/a> pounds and tone your body, you should remember about your number one task &#8211; to stay safe and healthy. In order to avoid injury and make the most of your training session, it&#8217;s crucial to keep a few safety tips in mind.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Form &#8211;<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Landing <\/b><span style=\"font-weight: 400;\">&#8211; When you land, do so softly with bent knees to help absorb the impact.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathing <\/b><span style=\"font-weight: 400;\">&#8211; Remember to breathe! It may be tempting to hold your breath when <a href=\"https:\/\/betterme.world\/articles\/relax-yoga-poses\/\">exercising<\/a> at such a high intensity, but it&#8217;s important to keep breathing steadily to avoid feeling lightheaded.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest &#8211;<\/b><span style=\"font-weight: 400;\"> If you feel like you need a break, take one! It&#8217;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.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t regret it!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Minute_Fat_Burning_Tabata_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019s 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-45023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Minute Fat Burning Tabata Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TABATA WORKOUT \u27a4 is a type of HIIT that is a great way to burn fat and get in shape quickly. This 7-minute Tabata workout is a great one for beginners. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/tabata-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Minute Fat Burning Tabata Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 TABATA WORKOUT \u27a4 is a type of HIIT that is a great way to burn fat and get in shape quickly. This 7-minute Tabata workout is a great one for beginners. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/tabata-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721235374-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/tabata-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"7-Minute Fat Burning Tabata Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-workout\/\"},\"wordCount\":981,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_721235374-1-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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\u2019s 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.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Different routines may vary the time periods or the number of <a href=\\\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\\\">repetitions<\/a>, 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 <a href=\\\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\\\">exercise<\/a>) (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 <a href=\\\"https:\/\/betterme.world\/articles\/stress-relief-yoga\/\\\">workout for beginners<\/a>.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Get Ready<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before you begin your crossfit Tabata workout, it's crucial to warm up. 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Tabata is probably at the top of this list. It\u2019s 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.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Different routines may vary the time periods or the number of <a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">repetitions<\/a>, 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">exercise<\/a>) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/stress-relief-yoga\/\">workout for beginners<\/a>.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Get Ready<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Before you begin your crossfit Tabata workout, it's crucial to warm up. 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