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10 Minute Fat-Blasting Tabata Style Workout

Woman practicing yoga at homeWhen you’re short on time but still want to do a thorough workout, shorter Tabata style (or HIIT style) workouts are the perfect solution.

As you know, the guys here at Tabatalive love our four minute workouts. Of course we do – we’re Tabatalive!

But seriously. They work.

Incorporate them as part of your overall fitness schedule, such as running, gym sessions, cycling, swimming, yoga, etc. and you’ll see positive results in how you look and feel.

With that in mind, try doing this 10 minute fat blasting workout at home, at work, on-the-go, wherever – because no equipment is necessary.

Set 1 – x2 sets of 20 seconds, with 10 second rest in between each exercise

1. Jump Squats – 20 seconds

Add a floor touch and jump into the regular squat for a cardio burn.

  • Start standing straight, engaging your core muscles
  • Bend your knees, keep your back straight and sit back – make sure your knees do not go over the toes
  • Touch the floor with the tips of your fingers
  • Push up and jump into the air with your arms above your head
  • Repeat as fast as you can while keeping good posture

2. Side walk push up – 20 seconds

  • Start in the push-up position, engaging your core muscles
  • Do one standard push up, then move your hands to the right before completing a second push-up
  • Go back to the middle to complete the third push-up before heading over to the left for your fourth push-up
  • Repeat as fast as you can while keeping good posture

REPEAT ENTIRE SET OF TWO

Set 2 – x2 sets of 20 seconds, with 10 second rest in between each exercise

3. Burpees

For beginners, you can stick with the standard burpee. For those who are more advanced, try single leg burpees.

  • Start standing up, engaging your core muscles
  • Squat down, then drop into a push-up position, hold
  • Push back up to the squat position before jumping to a standing position
  • Repeat as fast as you can while keeping good posture

4. Side Hip Raise

Great for working the external obliques.

  • Start laying down on one side
  • Prop yourself up on the arm that’s on the floor, as in a side plank position – your body should be diagonal to the floor with hips up
  • Put your other arm straight up in the air above you
  • Slowly lower your hip towards the floor, then rise it up to the start position again
  • Repeat while keeping good posture

REPEAT ENTIRE SET OF TWO

NB: On the second set of side hip raises, lay on the opposite side to work the opposite external oblique muscles.

Set 3 – x2 sets of 20 seconds, with 10 second rest in between each exercise

5. High knees

Get the heart rate back up with this fast paced cardio exercise.

  • Start standing straight up with arms by your side
  • Raise the right knee up until your thigh is horizontal to the floor
  • Jump and switch knees
  • Pump your arms
  • Repeat as fast as you can while keeping good posture

6. Superman to push up

Works your arms, back, core and legs.

  • Start laying down front-facing on the floor with straight arms directly overhead
  • Raise your arms and legs up in the air at the same time, keeping both straight
  • Hold for a second, then return to starting position
  • Repeat as fast as you can while keeping good posture

REPEAT ENTIRE SET OF TWO

Set 4 – x2 sets of 20 seconds, with 10 second rest in between each exercise

7. Jumping lunge

Another fast-paced cardio exercise whilst keeping balance using the core muscles.

  • Start in a standing position with hands on hips
  • Jump in the air placing the right leg out behind, bend at the knee into a backwards lunge
  • Jump in the air and switch legs so the left leg is now out behind, bend at the knee into a backwards lunge
  • Repeat as fast as you can while keeping good posture

8. Toe-touch Crunch

Engage your core muscles for the perfect six pack!

  • Lay on your back with your legs up at a 90 degree angle, toes pointing upwards
  • Raise your head and neck off the floor whilst maintaining a straight line
  • Engage your core and using your fingertips try to touch your toes before returning to start position
  • Repeat as fast as you can while keeping good posture

REPEAT ENTIRE SET OF TWO

Set 5 – x2 sets of 20 seconds, with 10 second rest in between each exercise

9. Mountain climbers

The full body workout.

  • Start in a push up position
  • Bring your right knee in towards your chest and arms, then back out to the start position
  • Switch to bring the left knee in towards your chest and arms, then back out to the start position
  • Keeping your back straight, head down, neck aligned with your back
  • Repeat as fast as you can while keeping good posture

10. Spiderman push ups

  • Start in a push up position
  • For each push up raise one knee up to the elbow of the same side
  • Return to the standard push up position
  •  Repeat on the opposite side
  • Repeat as fast as you can while keeping good posture

REPEAT ENTIRE SET OF TWO

Set 6 – x2 sets of 20 seconds, with 10 second rest in between each exercise

11. Squat side-kick

Great cardio, thigh and butt exercise!

  • Start standing straight with arms by your side
  • Sit down into standard squat, making sure your knees do not go over your toes
  • Rise up, at the same time take your right leg out into a side-kick as high as you can
  • Return to start position before sitting down into standard squat position again
  • Rise up, at the same time take your left leg out into a side-kick as high as you can
  • Repeat as fast as you can while keeping good posture

12. Roll crunch

Finishing up with a final core muscle exercise.

  • Lay down on your back, arms raised over your head, legs straight on the floor
  • Slowly raise your arms, head, neck and back up off the ground, rolling upwards engaging your core muscles, whilst keeping your legs straight on the floor until you’re in a seated position
  • Slowly roll back down to starting position whilst keeping your legs straight on the floor in front.
  • Repeat as fast as you can while keeping good posture

REPEAT ENTIRE SET OF TWO

NB: If you find that keeping your legs straight on the floor in the last exercise tough, bend them a little at the knee when starting out. But, aim to have those legs straight after a few sessions!

And there you have it – the perfect 10 minute full body workout.

Repeat 3 times a week, combined with your regular exercise regime and you’ll soon be feeling fit and toned just in time for spring!

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