The 21 Minute Home Workout for Fat Loss

The 21 Minute Home Workout for Fat Loss

The 21 Minute Home Workout for Fat Loss

Losing weight is mostly about diet, we’re all aware of this now. But that doesn’t mean that exercise doesn’t play an important part. Going to the gym three or four times a week will make a huge impact in your quest for a six pack. But sometimes its not possible to get to the gym. In this article we are going to take a look at a 21 minute home workout for fat loss that you can do when you can’t make the gym.

The Program

Because the goal is to burn as many calories as possible in 21 minutes, we are going to use TABATHA. This is a form of High Intensity Interval Training that was developed in the 90s by Professor Izumi Tabatha. It was used on Olympic Speed Skaters.

The idea is to train as hard as possible for 20 seconds, and then rest for 10 seconds. People try to dress this up and be too clever with it. But TABATHA works best with simple body-weight exercises such as push ups, squats, lunges, and bur-pees.

All you will need for this workout is a TABATHA timer, this can be easily downloaded for free on your smartphone. It is difficult to use a regular stopwatch, because you need to stop it after 20 seconds, then 10 seconds, and repeat this for 4 minutes per exercise.

This is what a TABATHA workout would look like.

Step One – Pick an exercise. The exercise should be body-weight and simple to do (no bench pressing). You don’t want to spend the first 5 seconds of your 20 seconds setting yourself up. If you want to use a kettle-bell or dumbbell just make sure that you can do it instantly (kettle-bell swings are a great exercise for TABATHA).

Step Two – Set up your timer. The timer will last for 4 minutes, split into eight sections. Once the timer goes off, you will exercise as hard as you can for 20 seconds. Then the timer will go off again, signalling for you to rest for 10 seconds. This is repeated 8 times for a period of 4 minutes.

The 21 Minute Home Workout for Fat Loss

Step Three – Rest. Once the 4 minutes is up you can rest for three minutes and prepare yourself for the next exercise. Set up your space if you need to. This rest period may sound like quite a long one, given that you’re only exercising for 4 minutes before hand, with 80 seconds of that 4 minutes used for rest already. But that 3 minutes is crucial.

Step Four – Repeat steps 1-3 for two more exercises. So that is 3 exercises in total lasting 4 minutes each, for a total of 12 minutes. There are three 3 minute rest breaks for a total of 9 minutes. Leaving a total of 21 minutes.

Remember, we’re talking all-out effort. If you are finishing these workouts and feel like you could do a lot more, then you may not be working hard enough during those 20 second bursts of exercise. Of course, you can always add in a fourth exercise to extend the workout to 28 minutes.

Exercises to Add to a TABATHA Workout

  • Bur-pees
  • Squats
  • Jump Squats
  • Lunges
  • Jumping Lunges
  • Step Ups
  • Box Squats
  • DB Goblet Squats
  • Kettle-bell Swings
  • Kettle-bell Dead-lifts
  • Push Ups
  • Pl-yo Push Ups
  • Mountain Climbers
  • Battle Ropes
  • DB Push Press

The 21 Minute Home Workout for Fat Loss

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