This 20-Minute Tabata Workout Beats an Hour on the Treadmill

There are a lot of amazing workouts to reduce your fat. Ikki Metzger is the Next Fitness Star winner and she has created a routine to burn a lot of calories. She calls it the Ignite routine.

It is a universal truth that a 20-minute routine will have a greater effect on your body fat than a 60-minute running on a treadmill would do.

This is called Tabata training in which you can just perform some fat burning exercises just for 20 minutes. The 20 minutes includes a few minutes of rest too.

I hope you have heard of the Tabata workout. It is nothing but the usual high-intensity interval training, which in short form is called HIIT. This HIIT training can do wonders to your body. It is a proven fact that HIIT can burn a lot of calories in your body compared to other important ones.

In this routine that has been explained in this article, you have to perform each exercise for 4 minutes. It consists of 20 seconds of intensive workout and then 10 minutes of rest.

We are going to do tuck jump, burpees, mountain climbers, etc. The 20-second intensive workout can be described as “All Out” since you are going to put your maximum effort to burn maximum calories. Giving out your 100% for 20 seconds would surely remove a lot of calories.

This routine is a Tabata inspired one and this will improve your metabolism and will make your body fit faster. In this routine, each exercise is supposed to be repeated 8 times so you will have to sweat a lot. Let us get ready.

20-Minute Tabata Workout

You should do every move for 20 seconds with your fullest effort and then rest for 10 seconds. After completing this, rest for 1 minute. Repeat this for about 4 rounds.

1. High Knees

This exercise allows your abs to be crushed by your thighs. It gives your legs and abdomen an immense strength.

1. Stand straight
2. Now lift your leg above your ground and make your thigh press your abdomen.
3. Lower your foot and do the same with the other leg.
4. Repeat it at a faster pace so that you are in a running motion.
5. Repeat this for 20 seconds.

2. Froggers

Froggers are a little difficult. You have a jumping movement and a crushing part that works your abs and legs.

1. Stand straight with your feet together.
2. Lower your upper part to the floor so that your palms meet the ground.
3. Now bend your knees inwards so that they are inside your elbows.
4. Now with a jump, extend your legs behind so that you land on your toes in a plank position.
5. Now, again jump and come back to the original position.
6. Repeat this for 20 seconds.

3. Speed Skaters

This is also a jumping exercise and so it would burn too many calories. Have some water between the workouts.

1. Start in a standing position.
2. Now jump and bring your right foot behind your body. Bend your left knee too so that you are half your size.
3. Stretch the right leg as much as possible.
4. Now, jump again and bring your left leg behind your body while you bend the right knee to make your height half.
5. Repeat this for 20 seconds.

4. Plank Jack + Knee Tuck

This is a combination of two exercises, plank jack, and knee tuck. You have to shed a lot of sweat for this combined workout.

1. Lie on the floor in a plank position with your palms and toes balancing your whole body weight.
2. Make sure that your wrists, elbows, and shoulders are all in line.
3. Now, make a jump and spread your legs apart being in the same position.
4. Jump again and bring them back to the original position.
5. Now, jump, bend your knees and bring them between your elbows.
6. Jump again and go back to the original position.
7. Repeat this for 20 seconds.

5. Tuck Jumps

This is yet another jumping exercise. This would require you to lift your body above the ground with greater effort.

1. Stand straight on the floor with your feet together.
2. Stretch your hands in front of your chest.
3. Jump up high by bending your knees.
4. Your knees should reach your chest while you jump.
5. Now, reach the floor and come back to the starting position.
6. Repeat this for 20 seconds

6. Mountain climbers

This is not a jumping mode exercise but it takes out more calories. If you are a mountain climber or trekker, then you would love doing this.

1. Start by doing a plank. This is not the same as the elbow plank. You should rest the body with the help of toes and palms.
2. Make sure that your wrists, elbows, and palms are in a straight line.
3. Now bend one of the legs and reach your chest pressing the abdomen
4. Bring the leg back to the plank position.
5. Bend the other leg and reach the chest.
6. Now bring it back to the plank position.
7. Repeat this routine for 20 seconds.

This is more like a running exercise. It resembles the act of mountain climbing.

7. Squat Jump Turns

This is another jumping exercise. You must make some turns when you do this exercise.

1. Start by sitting in a normal squat position with your toes shoulder-width apart.
2. Your thighs must be 90 degrees to the ground.
3. Now jump with all your might, releasing the squat position.
4. When you land on the floor, turn around for 90 degrees and then land.
5. Repeat this for 20 seconds.

8. Burpees

This is the longest routine of all the workouts.

1. Start in a standing position.
2. Bend down and come to a plank position with your palms balancing the body.
3. Do some push-ups with the plank position.
4. Now bring your legs towards your chest with a jump.
5. Jump in the air stretching your hands outwards.
6. Land back on the floor softly.
7. Repeat this for 20 seconds.

All these workouts would burn more fat in your body than that burnt while running for an hour. It would just take a total time of 4 minutes to perform a single routine of all the exercises.

Now, relax for 1 minute and then repeat the same routine. So, these 4 times. Now, your 20-minute workout is over. Over time, you would love your own body because you would be getting slimmer and slimmer every day.