You’re not alone if you can’t seem to lose weight in your midsection. A 2023 OnePoll survey found that 95% of US adults has been trying to lose weight for the past five years. Additionally, nearly half of respondents admitted to struggling with their weight loss goals, with some even gaining weight. With so much conflicting information about weight loss online, it’s no wonder why so many of us seem to struggle with weight loss. Luckily, we’ve got you covered with the best Tabata workouts TO lose belly fat.

Why Tabata, you might ask? Well, incorporating high-intensity Tabata workouts into your workout routine can help you burn calories and shrink your waistline. right American College of Sports Medicineincorporating high intensity training in your routine can lead to more significant fat loss than traditional steady-state cardio. This is mainly due to afterburn effectwhich means your body continues to burn calories even after your workout is over.

Research shows that Tabata workouts can improve cardiometabolic health. A 2019 study cited Tabata as “one of the most energy-efficient methods of high-intensity interval training.” Tabata workouts are extremely versatile, allowing you to target multiple muscle groups and build strength and endurance while burning calories.

To start these Tabata workouts, all you need is a timer or stopwatch, a solid surface for exercises like box jumps, and your own body weight. Depending on your fitness level and rest intervals, these workouts can be completed in about 20 to 30 minutes.

Chris Mohr, PhD, RDexercise physiologist and fitness and nutrition advisor for Fortune Recommendsinstructs, “Perform each workout with the prescribed number of sets and intervals. The idea is to push yourself during the 20 seconds of work and get adequate rest between each exercise. Aim to incorporate these workouts into your routine two to three times a week for optimal results.”

Now, let’s dive into the five best Tabata workouts to lose belly fat.

Workout #1: Full Body Tabata

1. Jump Squats (8 rounds)

1. Start in a squat position with your feet shoulder-width apart.
2. Push through your heels and jump explosively.
3. Land gently back into the squat position.
4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Push-ups (8 rounds)

1. Start in a tall stance with your hands shoulder-width apart.
2. Lower your body to the ground while keeping your back straight.
3. Push yourself back to the starting position.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Climbers (8 rounds)

1. Start in a plank position with your hands directly under your shoulders.
2. Quickly drive your knees toward your chest as you alternate legs.
3. Maintain a steady pace throughout.
4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #2: Tabata focused on cardio

1. High Knees (8 rounds)

1. Stand up and run in place, raising your knees as high as possible.
2. Pump your arms for extra momentum.
3. Keep your core engaged as you move.
4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Burpees (8 rounds)

1. Start standing, then drop into a squat and place your hands on the ground.
2. Bring your legs back into a plank position.
3. Do a pushup.
4. Jump your feet back to your hands.
5. Jump in the air.
6. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Side skating jumps (8 rounds)

1. Stand with your feet shoulder-width apart.
2. Jump to the right, land on the right foot with the left foot behind.
3. Repeat on the other side, mimicking a skating motion.
4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #3: Core-focused Tabata

1. Plank (8 rounds)

1. Start in a forearm or high plank position with your body in a straight line.
2. Keep your core tight and hold the pose.
3. Focus on breathing to maintain endurance.
4. Hold for 20 seconds and rest for 10 seconds between rounds.

2. Russian twists (8 rounds)

1. Sit on the ground with your knees bent and lean back slightly.
2. Twist your torso from side to side, holding a weight if you like.
3. Make sure your core stays involved throughout.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Bicycle Crunches (8 rounds)

1. Lie on your back with your hands behind your head.
2. Bring your right elbow to your left knee while extending your right leg.
3. Alternate sides in a cycling motion.
4. Repeat for 20 seconds. Rest for 10 seconds between rounds.

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Workout #4: Lower Body Tabata

1. Walking Lunges (8 rounds)

1. Step forward into a lunge position, making sure your knee doesn’t go past your toes.
2. Alternate legs as you walk forward.
3. Keep your core tight for stability.
4. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Squat jumps (8 rounds)

1. Start in a squat position with your feet shoulder-width apart.
2. Explosively jump up, landing gently back in a crouched position.
3. Use your arms for momentum.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Wall Sit (8 rounds)

1. Press your back against a wall.
2. Slide down until your thighs are parallel to the floor.
3. Keep your feet shoulder-width apart and hold the position.
4. Focus on your breathing to help you pass the time.
5. Hold for 20 seconds. Rest for 10 seconds between rounds.

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Workout #5: Upper Body and Agility Tabata

1. Box Jumps (8 rounds)

1. Jump onto a sturdy box with both feet, land slowly.
2. Drop and repeat.
3. Repeat for 20 seconds and rest for 10 seconds between rounds.

2. Tricep Dips (8 rounds)

1. Place your hands on the edge of a bench or sturdy surface.
2. Lower your body until your elbows are at a 90-degree angle.
3. Press back to the starting position.
4. Repeat for 20 seconds, resting for 10 seconds between rounds.

3. Jump Rope (8 Rounds)

1. Grab a jump rope and stand up.
2. Jump for 20 seconds, keeping a steady pace and focusing on light, quick jumps.
3. Rest for 10 seconds between rounds.

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Adam Meyer, RHN