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5 Best Tabata Workouts To Melt Belly Fat

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5 Best Tabata Workouts To Melt Belly Fat

You’re not alone if you can’t seem to slim down your midsection. A 2023 OnePoll survey found that 95% of U.S. adults tried shedding weight in the past five years. Additionally, nearly half of the responders admitted to struggling with their weight-loss goals, with some even experiencing weight gain. With so much conflicting weight-loss information online, it’s no wonder why so many of us seem to struggle with losing weight. Fortunately, we have you covered with the best Tabata workouts to lose belly fat.

Why Tabata, might you ask? Well, incorporating high-intensity Tabata workouts into your workout routine can help you torch calories and shrink your waistline. According to the American College of Sports Medicine, incorporating high-intensity workouts into your routine can lead to more significant fat loss than traditional steady-state cardio. This is mainly due to the afterburn effect, which means your body continues to burn calories even after the workout is over.

Research shows that Tabata workouts can improve cardiometabolic health. One 2019 study cited Tabata as “one of the most energetically effective high-intensity intermittent training methods.” Tabata workouts are highly versatile, allowing you to target multiple muscle groups and build strength and endurance while burning calories.

To start these Tabata workouts, you need only a stopwatch or timer, a sturdy surface for exercises like box jumps, and your own body weight. Depending on your fitness level and rest intervals, these workouts can be completed in about 20 to 30 minutes.

Chris Mohr, PhD, RD, an exercise physiologist and Fitness and Nutrition Advisor for Fortune Recommends, instructs, “Perform each workout with the prescribed number of rounds and intervals. The idea is to push yourself during the 20 seconds of work and rest adequately between each exercise. Aim to incorporate these workouts into your routine two to three times per week for optimal results.”

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Now, let’s dive into the five best Tabata workouts to lose belly fat.

Workout #1: Full-Body Tabata

1. Jump Squats (8 rounds)

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  1. Begin in a squat position with your feet shoulder-width apart.
  2. Push through your heels and jump up explosively.
  3. Land softly back into the squat position.
  4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Pushups (8 rounds)

illustration of woman doing pushupsillustration of woman doing pushups
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  1. Start in a high plank position with your hands shoulder-width apart.
  2. Lower your body toward the ground while keeping your back straight.
  3. Push yourself back up to the starting position.
  4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Mountain Climbers (8 rounds)

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  1. Begin in a plank position with your hands directly under your shoulders.
  2. Rapidly drive your knees toward your chest while alternating legs.
  3. Maintain a steady pace for the duration.
  4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #2: Cardio-Focused Tabata

1. High Knees (8 rounds)

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  1. Stand tall and run in place, lifting your knees as high as possible.
  2. Pump your arms for added momentum.
  3. Keep your core engaged as you move.
  4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Burpees (8 rounds)

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  1. Start standing, then drop into a squat and place your hands on the ground.
  2. Kick your feet back into a plank position.
  3. Perform a pushup.
  4. Jump your feet back toward your hands.
  5. Leap into the air.
  6. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Lateral Skater Jumps (8 rounds)

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  1. Stand with your feet shoulder-width apart.
  2. Jump to the right, landing on your right foot with your left foot behind.
  3. Repeat on the other side, mimicking a skating motion.
  4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #3: Core-Focused Tabata

1. Plank (8 rounds)

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  1. Start in a forearm or high plank position with your body in a straight line.
  2. Keep your core tight and hold the position.
  3. Focus on your breathing to maintain endurance.
  4. Hold for 20 seconds and rest for 10 seconds between rounds.

2. Russian Twists (8 rounds)

illustration of how to do the russian twist core-strengthening exerciseillustration of how to do the russian twist core-strengthening exercise
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  1. Sit on the ground with your knees bent and lean back slightly.
  2. Twist your torso from side to side, holding a weight if desired.
  3. Ensure your core stays engaged throughout.
  4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Bicycle Crunches (8 rounds)

woman doing bicycle cruncheswoman doing bicycle crunches
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  1. Lie on your back with your hands behind your head.
  2. Bring your right elbow to your left knee while extending your right leg.
  3. Alternate sides in a cycling motion.
  4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #4: Lower-Body Tabata

1. Walking Lunges (8 rounds)

illustration of woman doing walking lungesillustration of woman doing walking lunges
Shutterstock
  1. Step forward into a lunge position, ensuring your knee doesn’t go past your toes.
  2. Alternate legs as you walk forward.
  3. Keep your core tight for stability.
  4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Squat Jumps (8 rounds)

jump squatsjump squats
Shutterstock
  1. Start in a squat position with your feet shoulder-width apart.
  2. Jump up explosively, landing softly back into a squat position.
  3. Use your arms for momentum.
  4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Wall Sit (8 rounds)

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  1. Press your back against a wall.
  2. Slide down until your thighs are parallel to the floor.
  3. Keep your feet shoulder-width apart and hold the position.
  4. Focus on your breathing to help endure the time.
  5. Hold for 20 seconds. Rest for 10 seconds between rounds.

10 Easiest Workouts To Lose Belly Fat

Workout #5: Upper-Body and Agility Tabata

1. Box Jumps (8 rounds)

illustration of box jump exercises to avoid after 50illustration of box jump exercises to avoid after 50
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  1. Jump onto a sturdy box with both feet, landing softly.
  2. Step down and repeat.
  3. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Tricep Dips (8 rounds)

tricep dips illustrationtricep dips illustration
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  1. Place your hands on the edge of a bench or sturdy surface.
  2. Lower your body until your elbows are at a 90-degree angle.
  3. Press back up to the starting position.
  4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Jump Rope (8 rounds)

jump ropejump rope
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  1. Grab a jump rope and stand tall.
  2. Jump for 20 seconds, keeping a steady rhythm and focusing on light, quick jumps.
  3. Rest for 10 seconds between rounds.

Adam Meyer, RHN

Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam

Fitness

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

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Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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