Tabata Training

Monday, May 25 2020 10:57 AM
By Genesis Genesis

The Facts:

To burn a pound of fat you must burn 3,500 calories. In essence, an individual with more than 50lbs to lose must burn 500 calories per exercise 6x a week to lose one pound of fat.

Maximize your Fat Loss

With this fact taken in to account we must set the participant on the road to burning this amount at every workout.  With a proper combination of strength training and cardio, you can maximize your fat loss by simultaneously adding muscle to boost resting metabolism and burning large amounts of calories with the cardio.

Tabata Training and Workout Plan

Frequency: 6X a week (M, T, W, Tr, F, Sa)

Breakdown: Alternate Speed, Cardio, and Callisthenic workouts

Week 1 = M: Cardio training, T: Speed training, W: Callisthenic training, Tr: Cardio training, F: Speed training, Sa: Callisthenic training, Su: Rest

Weight Lifting

Use weight lifting in conjunction with cardio and speed to gain muscle endurance and strength

Frequency: 2x a week

Rounds: 8 per lift = 4 min per lift

Reps: Burnout

Lifts: 20 seconds on and 10 seconds off = 1 round

Rest: 2-3 days in between doing the same workout

Change exercises that you are doing every 6 weeks to prevent a plateau.



Use cardio in between lifting days and speed days

Frequency: 2X a week

Breakdown: 60–90 min sustained

Intensity: start where you can comfortably exercise for 30 min and gradually increase the intensity

Heart Rate Range = 50-60% max HR

Total Cardio workout = 500-1000 cal



Use speed on days after cardio to prevent a plateau in cardio

Frequency: 2X a week

Sprint for 1 min sustained

Cooldown (walk) for 2 min

Repeat this cycle 5 times

Total speed workout = 20 min


The Plan

Basic Lifting

Wednesday Saturday
Pushups (20/10*8) Exploding Pushups (20/10*8)
Body Weight Squats (20/10*8) Squat Jumps (20/10*8)
Pull-ups (20/10*8) Chin-Ups (20/10*8)
Knee ups (20/10*8) Crunches (20/10*8)

Basic Cardio - progress to burning 1,000 calories in an hour Monday -- Run: 6.0 mph for 30 min Thursday --  Run: 6.0 mph for 35 min Basic Speed – Max 5 cycles in 20 min Repeat cycle 5 times

Monday Thursday
Suicides = 1 minute 200-meter sprint
Rest = 3 minutes Rest = 3 minutes
Repeat cycle 5 times Repeat cycle 5 times


  • Use this as a template and focus on doing what you can when you begin your program.
  • For the individual trying to lose 50lbs or more, it is best to start without the speed section and sub it with additional cardio, due to the intense physical demands of speed training. However, as the ability level progresses, try to incorporate it more and more to increase cardiovascular capacity.
  • It is best to keep the same layout but change exercises every 6 weeks.
  • This is INTENSE, don’t try to do everything the first time, work up to it.
  • If you stick to this you will get lose significant weight in about 2-6 months but you have to eat right as well to fuel your body with the right stuff.
  • Tabata is all about burnout and then a small rest, so try to go to fatigue in every round.

This workout has been provided by Certified Personal Trainer, Ethan Townsend

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