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This 15-minute Tabata routine can help you burn more than 100 calories

Published on:13 May 2021, 09:54am IST
Try this no-equipment 15-minute Tabata routine and give your cardio an extra boost.
Nikita Bhardwaj
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Tabata is the perfect way to lose weight. Image courtesy: Shutterstock
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Are you one of those people who don’t feel satisfied, until you sweat like a pig while working out? If yes, then you’re in for a real treat. Do you know why? That’s because we have for you a Tabata routine that will only take 15 minutes, but will rev up your metabolism like no other! And of course, more sweating means more calorie burn, and that means more weight loss.

So are you ready to try out this quick Tabata routine? Come, let’s show you how it’s done.

Some ground rules first

Before you start this Tabata routine you need to know a few things:

  • Warm up a little, say for about 5 to 10 minutes. Just stretch your muscles, so that you don’t get cramps, while doing this non-stop Tabata routine.
  • Please remember it is a non-stop Tabata routine. Yes, this exercise focuses on doing fewer reps, taking a short break, and repeating it. As part of this routine, you will do three circuits, each with two exercises. You’re supposed to perform an exercise for 20 seconds, then take a 10-second break, and then move on to the next for another 20 seconds. 
  • Every circuit has four rounds.
  • Don’t lose the pace if you really want to get the best results.
  • Keep a yoga mat handy.
Want fat burn? Try Tabata. Image courtesy: Shutterstock
Now let’s begin this intense Tabata routine

Are you ready ladies? So, let’s get started.

Round 1

You need to do two exercises in this round:

  • Jumping jacks (for 20 seconds)
  • Mountain climbers (for 20 seconds)

This is how the circuit will look like – Start with jumping jacks, take a 10-second break, then start with mountain climbers, and again take a 10-second break. Now, repeat.

You have to do four sets of this routine.

Round 2

You need to do two exercises in this round:

  • Burpees (for 20 seconds)
  • Push-ups (for 20 seconds)

This is how the circuit will look like – Start with burpees, take a 10-second break, then start doing push-ups, and again take a 10-second break. Now repeat.

Burpees is the baap of all weight loss exercises. Image courtesy: Shutterstock

You have to do four sets of this routine.

Round 3

You need to do two exercises in this round:

  • Bi-cycle crunches (for 20 seconds)
  • On-the-spot running (for 20 seconds)

This is how the circuit will look like – Start with crunches, take a 10-second break, then start running on the spot, and again take a 10-second break. Now repeat.

You have to do four sets of this routine.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.