Tabata Workout For Rapid Fat Loss| Weight loss Workout | Fat Loss Workout

As we all have heard about the TABATA workout, it is basically the best workout routine you can use while you want to shred some fat from your body.. the tabata workout stands on the time interval training where you workout for 20 seconds and rest for 10 seconds then another and then another this workout will blast your body until your desire sets you want to complete all you need is dedication and focus. here i have a sample workout that you can follow this coming summer to get your desire shape. this workout is for the peoples who wants lean body for themselves and biscuits on their stomach.

  • So the first question that comes in mind about the TABATA that how it works??

Ans.You are likely not a competitive athlete, but more of a bodybuilder interested in gaining lean muscle for aesthetic purposes and greater strength. Well, Tabata has multiple benefits for you too. It enhances endurance and boosts your body's ability to burn more fat. It enhances explosive energy—the kind you'd use in a typical set of bench presses—it can help you increase your rep range or max weight. That spells muscle growth, but the benefits don't end there. Because Tabata calls for fairly high reps and very short rest periods between sets, you increase the amount of blood vessels you have feeding your muscle fibers. This helps to get more nutrients, oxygen, and anabolic hormones to your muscles. These added nutrients means your muscles will have more energy during workouts and better recovery and growth after the workout is over.

  • Many Peoples ask me how would it go??

Ans:Perform 2-4 exercises per muscle group. Each exercise is done for 8 sets of 20 seconds, with the goal of getting as many reps as possible in those 20 seconds. You rest only 10 seconds between the 20-second sets. Once you complete 8 sets, you rest for 1-2 minutes or, if you have a training partner, rest for the 4 minutes it takes him or her to complete the 8 sets. Then move on to the next set. You can download the gym boss app from your mobile this wonderfull app will help you to get your intervels and sets

  • DIET

The main key is diet THE DIET. it doesnt matter how much hard your workout if you are not following a proper diet plan then you are a failure.i have seen many peoples that spends 1 hour on trademill and then there rest time on pizza hut or mcd.That depends on your goals and your starting point. Let's start with people looking to maximize fat loss.


Now  i am presenting you a sample workout plan you can use for next 6 weeks to get your desired shape

Day 1 Chest/abs

Cardio- 20 minutes
Bench Press- 8 sets 20 seconds into Reps and 10 Seconds Of RestIncline Bench Press- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Dumbbell fly- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Cable crossover- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Pushups-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Crunches-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Reverse crunch- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Squats- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Twisting-8 sets 20 seconds into Reps and 10 Seconds Of Rest


Day 2  Legs/calves

Cardio-20 minutes
Squats-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Leg curls- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Leg extensions-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Deadlifts- 8 sets 20 seconds into Reps and 10 Seconds Of Rest
Calf raises-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Seated calf raises-8 sets 20 seconds into Reps and 10 Seconds Of Rest
lunges-8 sets 20 seconds into Reps and 10 Seconds Of Rest


Day 3 Shoulders

Cardio- 20 minutes
Shoulder press-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Dumbbell lateral raises-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Upright rows-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Dumbbell shrugs-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Barbell shrugs-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Barbell Behind the neck shrugs-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Burpees-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Arnold Press-8 sets 20 seconds into Reps and 10 Seconds Of Rest


Day 4 Back/abs

Cardio- 20 minutes
Barbell rows-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Pull down- seated row-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Close grip pull down-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Dumbbell row(both hands)-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Crunches-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Roman chair crunches-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Reverse crunches-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Punching bag-8 sets 20 seconds into Reps and 10 Seconds Of Rest

Day 5 Arms

Cardio- 20 minutes 
Triceps extension-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Triceps pushdown-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Overhead triceps extension-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Barbell curl-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Incline dumbbell curl-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Hammer curls-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Barbell wrist curls-8 sets 20 seconds into Reps and 10 Seconds Of Rest
Reverse wrist curls-8 sets 20 seconds into Reps and 10 Seconds Of Rest

Day 6 

Cardio- using same techniques of 20 seconds work 10 seconds rest





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