Squat & Push-Up Tabata Workout For Fat Loss


You can burn fat and get ripped in just 8 minutes with this high intensity squat & push-up tabata workout for fat loss!


tabata workout for fat loss


Do you have 8 minutes to spare to train?

How about getting awesome results in those 8 minutes?

By now, Tabata may be a term you are familiar with. Traditionally performed within a 4 minute time span, this type of high intensity interval training (HIIT) has some rather unique characteristics.


Dr. Izumi Tabata developed this type of HIIT workout while conducting research at the National Institute of Fitness and Sports in Tokyo. During his study he had two groups perform exercises of different protocols. Group one trained at a moderate intensity level working out 5 days per week for 6 weeks lasting 1 hour each. Group two trained at a very high intensity level for 4 days per week for 6 weeks lasting 4 minutes each.

Group two also utilized what is now known as the Tabata method: 20 seconds of high intensity with a 10 second rest between sets. 8 rounds of these high intensity and rest rotations made up the 4 minutes of training.

The results? After the 6 week study, group one increased aerobic capacity (cardiovascular improvements) but showed no anaerobic changes (muscular changes). Conversely, group 2 showed a higher increase in aerobic capacity as well as increases of the anaerobic systems.

tabata workout for fat loss


So, how can you make Tabata work for you? How can you get more out of this remarkable training protocol so you can actually build some muscle and burn fat at the same time?

Below is an example Tabata training plan for a squat and push-up workout to burn fat and add muscle.

Be sure to perform a thorough warm-up of some light stationary bike or treadmill, push-ups, and bodyweight squats prior to performing this HIIT workout. Remember that during the high intensity portion you are giving your all with perfect form and should never break your technique.

8 Minute Tabata Workout For Fat Loss


Alternate between 20 seconds of squats with a moderate weight and 10 seconds of rest. Do 8 rounds adhering to this strict schedule for 4 minutes. Once complete, rest for 2 minutes and perform push-ups in the same manner.

tabata workout for fat loss


For a serious challenge try alternating between squats and push-ups. So, you will perform a set of squats for 20 seconds, rest for 10 seconds and then do a set of push-ups for 20 seconds, rest and then return to a set of squats. Alternate each movement for a total of 8 rounds (4 minutes). Once you are complete, rest for 2 to 3 minutes and then do 1 more circuit for another 4 minutes and then you are done.

tabata workout for fat loss

Source: 8 Minute Squat & Push-Up Tabata Workout For Fat Loss – Muscle & Strength


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