My introduction to the world of HIIT workouts (that's high-intensity interval training) [1] was with the Tabata protocol [2]. This is a four-minute workout broken into eight 20-second high-intensity intervals, each followed by 10 glorious seconds of rest. You can stack multiple rounds of these four-minute Tabata workouts together to make an amazingly efficient calorie-burning sweat session. This type of workout is great for blasting belly fat, too.
As great as Tabata workouts are, it can be rough tackling a session alone, let alone finding a Tabata timer you like — so work out with us! We have six Class FitSugar videos featuring Tabata workouts of varying lengths, from eight minutes to 45 minutes. Best of all, you can do all of these workouts at home.
Time-Saving Total-Body Tabata Workout
After a quick two-minute warmup, you will do two rounds of Tabata, so this workout clocks in at 10 minutes. The mix of bodyweight exercises is designed to work your entire body.
Try the workout: Time-Saving Total-Body Tabata Workout [4]
8-Minute Tabata Workout
Jump right into your workout with this quick video featuring just two Tabata sets. Who knew that such a short workout could be so effective?
Try the workout: This Workout Is Only 8 Minutes, but It's Intense [5]
Tabata Mashup of Squats and Push-Ups
After a quick full-body warmup, this workout alternates between just two moves — squats and push-ups — for eight rounds each. By jumping into push-ups after doing squats, your legs get a longer rest while you work your upper body. The only catch is, you do this for eight minutes total. It's challenging but oh so good.
Try the workout: Tabata Mashup Workout of Squats and Push-Ups [6]
10-Minute Full-Body Tabata
In this video, a solid warmup is followed by two four-minute Tabata rounds. Each round consists of two complementary moves that are fun variations of classic bodyweight exercises — think mountain climbers added to burpees.
Try the workout: Short but Intense Bodyweight Workout [7]
30-Minute Tabata Workout
This half-hour sweat session is guaranteed to work every muscle of your body! The instructor is entertaining, too, which helps you rise to the challenge. He definitely throws in some fun cardio moves to get your heart rate climbing.
Try the workout: A 30-Minute Tabata Session to Burn Some Serious Calories [8]
45-Minute Tabata Workout
Take your Tabata workout to the next level with this video. It's challenging, but the results are worth it. You will torch calories and build endurance with this workout. Plus, you don't need any equipment.
Try the workout: 45-Minute Calorie-Torching Tabata Workout [9]