This 45-Minute Tabata Workout Can Help You Lose Weight and Get Seriously Sweaty

Jenny Sugar

If you're looking to lose body fat and work your muscles, this 45-minute workout designed by ACE-certified fitness instructor John Kersbergen is the place to start. It combines cardio with strength training moves - so aside from burning calories, it'll also help you build muscle, which increases your metabolic rate and helps you burn more calories when you're not working out. Essentially, this routine will help you effectively and efficiently lose weight without taking up too much time, but heed this warning: it's fast-paced and will leave you dripping with sweat!

Before we get into the workout, here are a few quick reminders. This workout can help you build muscle when done consistently, but you'll also want to eat a balanced, protein-filled diet and get adequate sleep to reach that goal. The same goes for losing weight - a consistent workout routine (that includes workouts like this one) is key, but so is eating a nutrient-dense diet and working toward a modest calorie deficit (burning more calories than you consume). It's important to remember that you can't control some factors, such as your genes and hormones, and these will also impact your weight loss.

With all that said, this is a Tabata workout, which is a form of high-intensity interval training (HIIT). It's a good choice for weight loss, as studies have indicated that HIIT workouts may help diminish belly fat more effectively than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds of work followed by 10 seconds of rest. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up, and remember that if you're at your limit or just not used to this style of training, it's OK to take a longer rest or complete your exercises at a slower pace. Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.

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45-Minute HIIT Workout For Weight Loss

Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20; here are more tips for choosing the right weight), and a clock, timer, or Tabata app to keep track of time.

Directions: Start by completing the warmup circuit below as many times as you can in five minutes. Then, start the first block of the workout. Do 20 seconds of the first exercise, then rest for 10 seconds before completing 20 seconds of the second exercise. Rest for 10 seconds, then repeat the two-move circuit for four rounds total. Repeat this format for each block, taking a longer, one-minute rest where indicated.

Cool down after the workout with full-body stretches.

0:00-5:00 Warmup

Repeat as many times as you can in 5 minutes

10 jumping jacks

10 forward backward lunges (5 per side)

10 plank jacks

5:01-6:00

Rest

20 seconds jump rope, 10 seconds rest

20 seconds mountain climbers, 10 seconds rest

20 seconds air squats, 10 seconds rest

20 seconds goblet squats, 10 seconds rest

20 seconds triceps push-ups, 10 seconds rest

20 seconds dumbbell thrusters, 10 seconds rest

18:01-19:00

Rest

20 seconds plank with bunny hops, 10 seconds rest

20 seconds v-sits, 10 seconds rest

20 seconds jump rope, 10 seconds rest

20 seconds mountain climbers, 10 seconds rest

20 seconds burpees, 10 seconds rest

20 seconds split lunge jumps, 10 seconds rest

31:01-32:00

Rest

20 seconds Superman lifts, 10 seconds rest

20 seconds plank with row, 10 seconds rest

20 seconds jump squats, 10 seconds rest

20 seconds deadlifts, 10 seconds rest

20 seconds jump rope, 10 seconds rest

20 seconds mountain climbers, 10 seconds rest

44:01-45:00

Rest

Keep reading for a description of each move.

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