Tabata Training Workout Extreme Fat Burning A One Exercise Workout

Tabata Training: Sumo Deadlift and High Pull Exercise Combo


For those of you who aren’t familiar with Tabata Training I will give you a quick once over of what Tabata’s are all about. Tabata training is a very intense form of Interval training. Normally Tabata is done with one exercise. What you do is you do as many reps as you can in 20 seconds then you rest for 10 seconds and repeat the eventual goal is to do a minimum fo 8 sets.

Doesn’t sound all that tough right? Think again Tabata Training is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.

A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata Training workout.

First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata’s.

Once you are cleared medically(and you should do that before starting any form of exercise program) break into tabata training gradually.

Start with doing one or two sets of tabata two to three times a week. Tabata training is again as many reps as you can do for 20 secons.

What you want to do is one of two things:

1 – Have a clock set to where you can watch the second hand for your twenty seconds while you count your reps or

2 – Have someone time you and count your reps for you. This is the best way so you can pay attention to using proper exercise form especially as you begin to tire.

Tabata Style Sumo Deadlift and High Pull Combo

You are going to need a barbell ( you can also use a kettlebell or two dumbells or a medicine ball) to do the Sumo Deadlift high Pull.

What we are doing here is 2 different exercises but combinning them as one.




The Sumo Deadlift

Position feet under bar with very wide stance. Squat down and grasp bar between legs with a shoulder width or slightly narrower mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.

The High Pull

Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs, jump upward extending the body. Flex elbows out to the sides, pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:

Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position repeat.

You are not going to use heavy weight’s for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your required reps.

Tabata Training Efficent and Effective I love Tabata Training and the Sumo Deadlift High Pull combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.

Practice with an empty bar so you get your form down before adding weight.

Tabata Training- Why You Should Do Tabata Workouts

Why use Tabata Training?

The Tabata training method is incredibly effective for cardio conditioning and fat burning your total workout time comes in at about 4 minutes. It will be the longest 4 minutes of your life but it will also be the most rewarding. Well at least if you survive it.

a) Reduced body fat levels: Although Tabata training has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.

b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful anyone looking to be in thier best shape possible, In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weight room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again.

c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.

Doing Tabata
Doing Tabata training is very simple. As above you choose an exercise and perform as many reps (or as much work) as possible for 20 seconds and rest for 10 seconds. You then repeat this cycle for a predetermined number of times (usually eight). That’s where the easy bit ends.

I have said it before but Tabata is very demanding, these protocols were first used to increase the performance of Olympic medal winning speed skaters – not exactly slouches themselves. The trainee has to make a deal with themselves that they are going to stick to the predetermined schedule i.e. work for 20 seconds and not take any more than 10 seconds rest. Anything else is not Tabata and very probably won’t work anywhere near as effectively.

When using a weights movement such as dumbbell thrusters you should not put the weight down and walk away from them but either hold on to them or put them on an elevated surface in front of you. Similarly bars should not be racked unless it becomes necessary, which it may well do!

When using Tabata training, it is a good idea to have someone with you to spot and also to help with timing and counting of cycles. Tabata interval timers are commercially available. If you are not able to get these then make sure you are facing a large clock as you train.

Tabata is a good example of where more is not necessarily better. If you are able to do 15 rounds then you are not working hard enough. Also you should not consider doing this more than once or twice aweek at the most,.

Exercise choice
You can use most common forms of aerobic work to train in a Tabata style, experiments were done on stationary bikes, but in the weight room common choices of exercise include:

Back squat – a good choice
Front squat – again a good choice probably better than the back squat
Dumbbell thrusters – probably the best choice for those utilizing resistance
Deadlifts – a good choice but form is an issue here as is back fatigue
Sumo deadlift high-pulls – again a great choice but those with shoulder issues may want to avoid these
Stationary bike – a great ‘gym friendly’ choice and an easy method to start with
Rowing (on the ergo) – huge full body impact
Sprints – great for speed and leg development
Cleans and jerks – I can’t recommend these as form is hugely important, after rounds 3 and 4 your form will have gone to pot
Kettlebell Swings and Snatches.
I have done tabatas with all of these my favorites are: Dumbbell thrusts, kettlebell swings, sumo deadlift high pulls.

The potential problems with Tabata
There are a few issues with Tabata training I should mention.

1) You have to be in good condition already before performing this type of exercise. Remember who and why this was designed for. If your health and fitness levels are an issue, then start with interval training.

2) Movement choice: Triceps kickbacks are not a valid choice here, the movement should be a large compound exercise (i.e. not bench press) but there is also another problem…

3) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren’t getting through round four.

Will this put a training stress on the muscle though? YES! Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units, fast repetitions will do this. It also causes a huge systemic reaction due to the sheer difficulty of the task.

You will also frighten the other people in your gym.

A word of Warning about Tabata Training
tabatas are an advanced technique and not for everyone, though it is used regularly by some it is regular but not often! Once or twice aweek is enough for most and think long and hard about loads used and form when doing them.

Tabata Training Use It You Will Not Be Sorry

Tabata Training: One Arm Clean and Press

Tabata Training Extreme Fat Loss - The One Arm Clean And Press

Tabata training can and will take your fat loss to the extreme. Doing a tabata workout is short, incredibly intense and will flat out kick your butt. But oh the benefits to your cardio conditioning and fat loss efforts are well worth it.

The question with doing tabata training is are you willing to pay the price to make extreme changes in your body?

If you have never tried tabata training it’s 20 seconds of doing a particular exercise (doing as many reps in good form as you can) then take a ten second rest and continue for a total of eight sets.

Yes 4 minutes of exercise. Most people that have never tried a tabata workout ask how can four minutes be enough for fat loss? The best answer I have ever heard is…

People who have done Tabata training never say ONLY 4 minutes again.

Before I give you a workout to try. get a physical get your doc’s ok before starting any workout. Tabata training is not for the newbie to exercising. You can adjust your workout to more of an interval training workout.

Here is a tabata workout I have been using lately. I do this twice a week on my non weight training days.

Tabata exercise – One arm Clean and Press – You can use either a dumbell or kettlebell to do this. I prefer using a kettlebell because the kettlebell brings in more of your stabilizer muscles giving you even more of a total body workout.

Keep in mind this is not bodybuilding. You are not looking to lift alot of weight so go light.

Give it a try remember do tabata’s only once or twice aweek.

Tabata Training Extreme Fat Loss check out my site dedicated to tabata training for a complete explanation of the why’s and how’s of tabata training and additional exercises you can use.

Tabata Training As Your Only Workout

A friend of mine asked me about setting up a workout program for her and she asked me if the only workouts she did were Tabata's how would that work for her?

Well the short answer is Yes you could do just Tabata's and get in good condition aerobically and anaerobic.

What I suggested to her was to tweak it just a little. I started her on a total body workout twice a week.

As great as Tabata training is no one form of exercise is the end all to get to your fitness, lean muscle building or weight loss goals.

Her weight training workouts are built around compound exercises( if you have read any of my other lenses you know I'm a big believer in compound exercises.

Her other two workout days of the week are tabata complexes using kettlebells. The more I get into using kettlebells the more convinced of the value of kettlebells. Kettlebells may be the single most effective instrument for all around fitness, strength, endurance, weight loss, flexibility and adding lean muscle.

Tabata training complexes are a little different the the pure one exercise Tabata training workouts. I have her do 3, 4 or even 5 kettlebell exercises done in a complex of one right after the other.

She loves these workouts. She is getting a total body workout, weight loss and strength work. Variety may be the biggest plus to setting up your workouts in a similar way. The variety and the results you see will keep your motivation high.

As an added bonus since she is a very busy person none of her workouts go longer than 45 minutes.

Tabata Training And Kettlebell Training Together

Kettlebell training and Tabata training in the same workout?

Get ready to take your workouts to a new level. A total body workout for gaining lean muscle, lose that excess body fat and take your cardio conditioning to the highest level.

*What is a Kettlebell?*

Picture a bowling ball with a handle on it. Kettlebell training when done right may be the most effective training system we have. Short but intense workouts a kettlebell workout of 2 exercises and a total workout time of 10-15 minutes can give you an intense and effective total body workout.

* What is the Tabata Training method?*

Tabata training is one of the most brutal training techniques out there. It consists of performing an exercise for 20 seconds straight, followed by 10 seconds rest. This is repeated for another 7 times, or 8 total rounds for a total of 4 minutes of extreme training.

You can perform Tabata with cardio, bodyweight, weight training or kettlebell training. Done with Kettlebell training, it completely changes your idea of an intense total body workout.

.Kettlebell training is tough, but when you combine them with a high intensity technique such as Tabata training, you can create an intense, total body workout.
* A Lower Body Kettlebell Training and Tabata Training Workout*

Kettlebell Swing - uses your hamstrings, firms your butt, strengthens your lower back and great for cardio and fat loss. The kettlebell swing has been called by some the single best exercise there is. It really is a total body workout in itself.

Kettlebell Front Squat - works your thighs strengthening and toning, your abs and your butt.
Thats it. You'll only need two exercises to completely destroy your legs. And really you can consider this a total body workout.

The key to developing a proper Kettlebell training Lower Body Tabata training workout is to combine one hamstring dominant exercise with a quadricep dominant exercise.

Additional Kettlebell exercises for your Hamstrings:

Kettlebell Swing
Kettlebell Clean
Kettlebell Snatch

Kettlebell Training Thigh Exercises

Kettlebell Front Squat
Kettlebell Overhead Squat
Kettlebell Clean and Front Squat

Kettlebell training - Kettlebell Clean + Front Squat is another great kettlebell exercise that can be a total body workout all in itself.

Kettlebell Snatch + Overhead Squat.

Don't just stop there. Use the same techniques to train your upper body. Here's a bonus Upper Body Tabata training workout Using Kettlebell training for again what is really a total body workout.

Complete 8 Tabata Training Intervals for each exercise:

Kettlebell Push Press
Kettlebell Bent Over Row

Tabata Training: Tabata Training The Ultimate Weight Loss Workout?

Is Tabata Training The Best for Weight Loss ?

Tabatas are a very intense form of Interval Training. I use and believe in Interval training and Tabata training methods for Weight loss.

The long cardio sessions are usefull but take too much time (and are boring).

Yes I do believe Tabatas and Intervals are the best training you can do for fat loss, cardio and don't discount the anaerobic benefits that you don't get with spending an hour on an exercise bike.

But Tabata Training is a very advanced form of training. Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.

If you are a beginner, Learn Interval Training from the best Craig Ballantyne is the man when it comes to interval training. Check out Weight Loss Fitness And Bodybuildingfor more on Interval training and Craig.Check out the free interval workout I have posted there.

Start out slowly and gradually work into a full workout. As with any exercise program get a full physical check before you begin.

Combining a Weight Training program 3-4 days a week with Tabata's and/or interval training 2-3 days a week ( combined with a solid nutrition plan) will get you in the best shape( aerobic and anaerobic ) of your life.

That many workouts a week is for the well conditioned check out the workout I came up wih for a friend of mine shown below. Tabata's and Intervals twice a week and two total body weight training sessions a week. With any form of exercise you chose persistance and consitency are keys to success.

Tabata Training: Is Tabata Training The Best for Weight Loss ?


Tabata Training click the link for the history, how tabata training works and why and exercises you can use for tabata training.

Tabata Training And HIIT

It has been scientifically proven high Intensity Interval Fat Loss Training is one of the most effective total body workout available for rapidly losing bodyfat and improving your cardiovascular conditioning.

Not only do you burn many more calories while your performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally used for fat loss.

Even though it's more challenging than low intensity training, High Intensity Interval fat loss Training offers tremendous benefits to you: You are doing a total body workout.


High intensity interval fat loss training burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.

Doing a total body workout at higher intensities stimulates your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after your done with your total body workout. Not so with low intensity training.


In general, interval fat loss training is best done 2 or 3 times per week. It is a challenging form of cardio done as a total body workout and requires recovery time in between sessions. Interval sessions can last anywhere between 5 to 30 minutes or more.

Interval fat loss training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy doesn't it?.

Near-Maximal Interval Fat Loss Training For A Total Body Workout

Near Maximal Interval fat loss Training in a total body workout allows you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

You work at a pace somewhat short of your max. This type of training allows you to perform near your max for longer periods of time. It is a very challenging and unique form of interval fat loss training.


Here are some sample intervals you can use with this training style:


Work Rest
20 sec. 5 sec.
25 sec. 5 sec.
30 sec. 10 sec.
15 sec. 7 sec.
40 sec. 10 sec.

Interval Fat Loss Training in a total body workout lean muscle gains, fast fat loss lung busting cardio conditioning.

Tabata Training And Kettlebell Training

Kettlebell Training and Tabata training in the same workout?

Get ready to take your workouts to a new level. A total body workout for gaining lean muscle, lose that excess body fat and take your cardio conditioning to the highest level.

*What is a Kettlebell?*

Picture a bowling ball with a handle on it. Kettlebell training when done right may be the most effective training system we have. Short but intense workouts a kettlebell workout of 2 exercises and a total workout time of 10-15 minutes can give you an intense and effective total body workout.

* What is the Tabata Training method?*

Tabata training is one of the most brutal training techniques out there. It consists of performing an exercise for 20 seconds straight, followed by 10 seconds rest. This is repeated for another 7 times, or 8 total rounds for a total of 4 minutes of extreme training.

You can perform Tabata with cardio, bodyweight, weight training or kettlebell training. Done with Kettlebell training, it completely changes your idea of an intense total body workout.

.Kettlebell training is tough, but when you combine them with a high intensity technique such as Tabata training, you can create an intense, total body workout.

* A Lower Body Kettlebell Training and Tabata Training Workout*

Kettlebell Swing - uses your hamstrings, firms your butt, strengthens your lower back and great for cardio and fat loss. The kettlebell swing has been called by some the single best exercise there is. It really is a total body workout in itself.

Kettlebell Front Squat - works your thighs strengthening and toning, your abs and your butt.
Thats it. You'll only need two exercises to completely destroy your legs. And really you can consider this a total body workout.

The key to developing a proper Kettlebell training Lower Body Tabata training workout is to combine one hamstring dominant exercise with a quadricep dominant exercise.

Additional Kettlebell exercises for your Hamstrings:

Kettlebell Swing
Kettlebell Clean
Kettlebell Snatch

Kettlebell Training Thigh Exercises

Kettlebell Front Squat
Kettlebell Overhead Squat
Kettlebell Clean and Front Squat

Kettlebell training - Kettlebell Clean + Front Squat is another great kettlebell exercise that can be a total body workout all in itself.

Kettlebell Snatch + Overhead Squat.

Don't just stop there. Use the same techniques to train your upper body. Here's a bonus Upper Body Tabata training workout Using Kettlebell training for again what is really a total body workout.

Complete 8 Tabata Training Intervals for each exercise:

Kettlebell Push Press
Kettlebell Bent Over Row

Tabata Training - get a complete decription of tabata training here.

Kettlebell Training - exercise descriptions, video and everything kettlebell