Home 30 Minute Tabata Workout Plan to Burn Up to 450 Calories

30 Minute Tabata Workout Plan to Burn Up to 450 Calories

Now, as you know that Tabata exercise is one of a great way to lose weight or stay fit & you can burn up to 450 calories in just 30 minutes of intense workout, the good thing is you can maintain the routine at your home as well without affecting your office timing of course*.

For that, all you need to understand what is Tabata first, Choose & make a list of exercises as you prefer, either it could be aerobics, bodyweight exercises, muscle gain exercises (use can use lightweight dumbles, ketty-ball).

30 Minute Tabata Workout Plan

Doing Tabata exercise for 30 minutes can burn a whopping up to 15 calories a minute and increases the metabolic rate up to 200% for 30 minutes afterward!

 

Process of doing 30-minute Tabata workout

  1. Generally, 30 Minute sessions comprise of 6 segments of exercises, each segment consist of 4 exercises.
  2. Make a list of appx 10 exercises which can be anything as per your fitness goal ( Aerobics, muscle gain, weight loss).
  3. Make sure you should have an empty stomach before going for it.
  4. Enough space, also would be better if you prefer doing outside.
  5. (Optional) Carry two lightweight dumbells, ketty-ball, if you do for muscle gain.
  6. Then start doing each listed exercise one by one for 20 seconds followed by 10 seconds of rest (Two sets each) & start the second exercise as per the list of exercises.

Once you complete one segment, take 1-minute rest & move on segment 2 up to you complete all 6 segments.

Below mention is the first segment for your reference in detail:

Segment:1 >>Exercise 1 (Burpee Repetition)

How to do:

The burpee is a full-body strength training aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”.

  1. To start with a standing position.
  2. Move into a squat position with your hands on the ground.
  3. Kick your feet back into a push-up position keeping your arms extended (don’t bend your elbows)
  4. Immediately return your feet into the squat position.
  5. And jump into the air as high as possible with reach your both hands over the head from the squat position to complete the rep
  6. Repeat from step 1 & follow rest of 4 steps again for 20 seconds followed by 10 seconds rest.

Set-1  20 seconds followed by 10 seconds of rest

Set- 2 20 seconds followed by 10 seconds of rest

Segment:1 >>Exercise 2 (Jump Squat)

How to do:

  1. Stand with legs shoulder-width apart
  2. Slowly move your body down as you bend your knees but keeping your back straight.
  3. Once in the squatting position, jump up into the air and land back in the squatting position.
  4. Repeat this several times upto 20 seconds followed by a 10 seconds rest.

Set-1  20 seconds followed by 10 seconds of rest

Set- 2 20 seconds followed by 10 seconds of rest

Segment:1 >>Exercise 3 (Mountain climbers)

How to do:

  1. Lower yourself down into the plank position and place your legs shoulder-width apart.
  2. Pull your knee towards your chest and quickly switch to the other knee.
  3. Repeat this several times.

Set-1  20 seconds followed by 10 seconds of rest

Set- 2 20 seconds followed by 10 seconds of rest

 

Segment:1 >>Exercise 4 (Scissor Kick)

How to do:

  1. Lie straight on your back on the met,
  2. Raise your legs straight (don’t bend your knees) up to 6-10 inches off the ground.
  3. Use a quick motion lower your leg out to the sides & return back to the center.
  4. Cross your left leg over right quickly lower your backs out & crossing again for 20 seconds followed by 10 seconds rest.
  5. Keep your legs straight throughout the exercise & should be a steady but continuous repetition process.

Set-1  20 seconds followed by 10 seconds of rest

Set- 2 20 seconds followed by 10 seconds of rest

Here, your first segment is over, Take a rest of a minute & move on to segment 2, same process to be followed in segment 3, 4, 5 & 6.

Let’s watch below video to make it more clear :

Thanks to #SydneyCummings

Watch 30 minutes Tabata Session Video

Benefits

  • Improve cardiorespiratory endurance.
  • Weight Loss
  • Muscle Building
  • Increase strength
  • Increase Flexibility

 

*Disclaimer:

This information is only for educational purposes, we prefer you to consult your physician/doctor before doing such high intensive exercises & prefer to go with your routine cardio check-up before attempting it & try only when your doctor allows you as per their recommendation.