penny barnshaw garage fitness girl

Short on Time? Try These Tabata Workouts for Fat Loss


Short on time? You don’t need to spend hours a day exercising in order to build strength and lose fat. With Tabata workouts, you’re getting maximum bang for your buck, and you can get results with workouts that take only 30 minutes or less!

Tabata is one type of HIIT that consists of workout rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest. It’s great for fat loss because you’re building muscle, and we all know muscle burns calories, while also increasing your metabolism by really getting your heart rate up. Studies have found that by performing Tabata style workouts, athletes increased their metabolism and improved their anaerobic capacity when compared to those who performed longer workouts at a slower pace.

Here are 5 of my awesome Tabata workouts that take 30 minutes or less. I highly recommend you give them a try!

#1 TABATA NO REPEATER (30 minutes)

If you hate boring repeat exercises and long sets, this Tabata no repeat workout is for you. I combined over 55 of my favourite moves into one fun and effective follow-along sweat session. To complete this workout, you’ll need a set of moderately heavy dumbbells. I used a set of 5kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level. There is one circuit to complete. 🔥


Another no-repeater for you! These are a favourite with many of my followers over on my YouTube channel! Grab a pair of moderately heavy dumbbells and work through a killer list of strength and cardio moves guaranteed to make you sweat! I used a set of 5kg dumbbells for this workout. 👇


Not much time and no equipment? Absolutely no worries! This no equipment tabata is a great workout when you’re short on time and need to squeeze something in, and it also makes a killer workout finisher. We’ll be powering through each exercise just once, which is sure to cause a serious sweat-fest! This workout might be short but it’s still fierce 🔥.


Another excellent Tabata workout that requires no equipment! Roll out your mat and get ready to sweat with this calorie-torching bodyweight only Tabata HIIT routine. There are 4 circuits that make up this killer Tabata workout. Complete each circuit 3 x through with 20 seconds work and 10 seconds rest. We will have a 30 second rest between circuits.👇

#5 TOTAL BODY TABATA (25 minutes)

Looking for a Tabata workout to lose weight fast? This tabata circuit uses dumbbells to bring the burn and tone your entire body! You’ll need a variety of weighted dumbbells to complete this Tabata training. I used a set of 5 + 7 +10 kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level. There are 8 sets of tabata exercises to work through. After we perform each exercise for 4 sets of 20 secs work and 10 seconds rest, we’re going to finish off with a bonus 1 x 40 second core set (ouch!)🔥.

Let me know which Tabata workout is your favourite!

If you enjoy these workouts, why not join me on YouTube where I upload new follow-along workouts every week! Make sure you subscribe and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out for free every month, and I’d love for you to join me on Instagram and Facebook.

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