Better results in less time? Sign us up.

July 01, 2016

What if we said you could get strong and lean with a 40 minute workout twice a week? Your dreams are about to come true in the form of the Tabata method. Tabata is a variation on the ever popular high intensity interval training (HIIT) method. Each workout involves 20 seconds of high intensity followed by 10 seconds of rest, repeated eight times. (See: What Is Tabata?)

Studies show that Tabata training provides superior aerobic and anaerobic training effects compared to moderate intensity training. That means you can get better results in less time-not a bad deal!

Led by Grokker expert Kelly Lee, the workout below will challenge even well conditioned athletes. It's also a great workout for beginners using the modifications Kelly demonstrates. Try this workout twice a week for a month, and you'll begin to see amazing changes to your body and stamina. (Want more? See this 4 minute fat-burning tabata workout).

Equipment Needed: Dumbbells (optional), bench or chair

Workout Details:

You'll do a 3-minute warm-up, followed by eight rounds of squats, push-ups, crunches, burpees, thrusters, planks/mountain climbers, and dips. Each exercise round is four minutes long with a one minute rest between rounds. Each exercise is performed for 20 seconds at a high intensity, followed by 10 seconds of rest, repeated eight times.

About Grokker:

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation and healthy cooking classes waiting for you on, the one-stop shop online resource for health and wellness. Check 'em out today!

More from Grokker:

Comments (5)

January 13, 2019
Deserunt laboriosam eius voluptatem. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
October 8, 2018
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier:
August 14, 2018
A very useful Workout Program for Women is
July 8, 2018
I'm liking my new lifestyle. I don't want to go back to how I used to live. Usually by this time into a new program I lose my motivation. But this time is different. The motivation is actually increasing. I'm feeling like my goal is truly attainable! I really can do this! In 20 days, I'm down 14.6 lbs! following this weight loss program:
July 1, 2018
Since I turned 40 it has been increasing harder to lose weight. I have tried every diet, watch what I ate etc., nothing worked. One day my husband came home and told me about this system, I thought why not. Three months later I lost 34 pounds and 3 sizes. Now that I’m on the maintenance part of the system I lost a total of 38 pounds and now down 4 sizes…. This system works. It really had me change my eating habits. I have learned valuable nutritional information to ensure I keep the weight off and look great. Three months later I lost 34 pounds and 3 sizes, just following this system: