Calorie Sizzler Tabata Workout With Weights

Cardio Workouts, Fitness, HIIT Workouts, Total Body Workouts, Workouts

By: Chris Freytag, CPT // October 1, 2022


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When you are really ready to make a healthy change, this is the calorie burner you’ve been looking for! This Tabata workout with weights combines Tabata-style intervals with superset strength training rounds to make one heck of a full-body cardio and strength routine!

This is a quick and effective Tabata workout that will change your cardiovascular endurance and muscle strength while burning some serious calories! It’s a little crazy and tad bit over the edge, but when you are finished, you’ll feel like you can do just about anything!

Related: What is a Tabata Workout? 

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    Tabata Workout With Weights

    This is your true Tabata, a full-body fat-burning workout that is a MUST try! There are four Tabata supersets in this workout, with eight total Tabata exercises. 

    Equipment Needed:

    • One set of medium dumbbells is needed for this Tabata interval workout
    • A stopwatch or something to time yourself.
    • A water bottle to hydrate when you are at rest.

    Here’s the workout plan:

    Set 1: Tabata Exercises – Go back and forth between the two exercises for 20 seconds on/10 seconds rest for a total of 4 minutes.

    Set 2: Strength Go back and forth between the two exercises for 30 seconds each until you have done each 3 times.

    Set 3: Tabata Exercises– Go back and forth between the two exercises for 20 seconds on/10 seconds rest for a total of 4 minutes.

    Set 4: Strength – Go back and forth between the two exercises for 30 seconds each until you have done each 3 times.

    Set 1:  Burpees and Power Skips

    Perform each exercise for 20 seconds, then rest for 10 seconds. Go back and forth between the two for a total of 4 minutes.

    Chris Freytag Demonstrating Burpeees

    A) Start in a plank position with arms and legs long, hands shoulder distance apart.

    B) Walk or jump both feet between your hands, coming into a low squat. Jump straight up as high as possible, land, and return to your plank position.

    Chris Freytag Demonstrating Power Skips

    A) Start standing with feet hip distance apart.

    B) Lift up one knee as high as it will go and raise the opposite arm. Jump straight up and switch sides, forming a skip. Continue alternating arms and legs.

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    Set 2:  Push-Ups and Walking Lunges

    Perform each exercise for 30 seconds. Go back and forth between the two until you have done each 3 times.

    Chris Freytag Demonstrating Push-Ups

    A) Start in a plank position with your arms shoulder-width apart. Engage your core and keep your abs tight. (You can modify by doing a kneeling plank if the full is too challenging.)

    B) Lower your chest to a hover above the mat while hugging your elbows in towards your side body and keep elbows pointing straight back. Press up by straightening arms and return to plank position.

    Chris Freytag Demonstrating Walking Lunges

    A) Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.

    B) Drawback knee in and up to the chest to repeat on the walking lunge on the opposite side.

    Set 3:  High Knees and Skaters

    Perform each exercise for 20 seconds, then rest for 10 seconds. Go back and forth between the two for a total of 4 minutes.

    Chris Freytag demonstrating high knees

    A) Start standing with feet hip distance apart.

    B) Lift up one knee as high as it will go and raise the opposite arm, then switch quickly. Continue alternating arms and legs.

    Chris Freytag demonstrating Skaters

    A) Start with your legs slightly wider than shoulder distance apart and arms at the sides.

    B) Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

    C) Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

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    Set 4:  Renegade Rows and Cross-Behind Lunges

    Perform each exercise for 30 seconds. Go back and forth between the two until you have done each 3 times.

    Chris Freytag demonstrating renegade rows

    A) Begin in a full plank with dumbbells in your hands, arms extended, and on your toes. Engage your abdominals, drawing the belly inward towards your spine. (You can kneel if you cannot do a full plank.)

    B) Pull one elbow up towards the ceiling, hugging your side body, feeling the back of your arm engage and return with a dumbbell to the floor with control. Repeat on the other side.

    Chris Freytag demonstrating cross-behind lunge

    A) Begin standing with your feet hip distance apart.

    B) Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and your chest lifted to keep your weight on the front leg. Repeat on the other side.

    The best calorie sizzling 4 set tabata workout that ill torch calories and burn fat!

    READ THIS NEXT: How to Take Your Calorie Burn Up a Notch



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      1 Comment


      on Reply

      Hey, great post. Thanks for the details review. I will try this tool. keep it up



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