500 Calorie Dumbbell Tabata Workout

Shred amazing calories in a fraction of the time. This 30-Minute Tabata workout with weights combines Tabata HIIT intervals with dumbbells for an amazing at-home workout. Build muscle and burn fat with this 500 calorie dumbbell Tabata workout. 

500 Calorie Dumbbell Tabata Workout

 

Keep reading for the workout video and details of this exercise. 

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I love lifting weights. I love high intensity interval workouts. Why not combine them?

Shred your whole body with this at-home dumbbell Tabata workout.

Tabata workouts are one of my favorite types of exercises- you work as hard as you can for 20 seconds and then rest for 10 seconds, repeated numerous times.

A great way to get a killer workout. Try to hang for the entire 30 minutes and burn up to 500 calories.

This one’s pretty intense, but I have a feeling you’re going to like it…

 

Equipment needed: light dumbbells (2-8 pounds) and heavy dumbbells (10-15 pounds)

Level: Intermediate – Advanced

 

WHAT IS TABATA? 

Tabata is a form of high intensity interval training that was originally used by a Japanese researcher who studied athletes to see if their performance would improve with intervals of vigorous exercise, followed by a short rest. 

Tabata workouts are 20 seconds of vigorous exercise, followed by a 10 second rest period. This pattern is followed multiple times throughout a workout session for an intense calorie-burning exercise. 

Tabata is a great way to combine strength and cardio workouts. You can use the Tabata technique with almost any type of exercise like running, strength training, etc.- just do 20 seconds on, and 10 seconds off.

This type of workout definitely isn’t for everyone as it’s more intense than most other workout styles. Work up to do some of these workouts, you need to listen to your body and not go too hard because many types of Tabata workouts can be extremely vigorous. 

HOW MANY CALORIES DO YOU BURN DURING A TABATA WORKOUT?

With 20 seconds on of intense activity and then 10 seconds off for a rest, repeated Tabata training certainly gets your heart rate up quickly. New research shows that Tabata exercise can burn on average about 15 calories per minute, depending on the person and type of exercise.

This workout video is 30 minutes long, meaning you could burn about 500 calories during this workout. This Tabata workout is effective, fat-burning, and tough. You’ll really be breathing hard, sweating, and exhausted after this one!  

IS TABATA CONSIDERED A TYPE OF STRENGTH TRAINING? 

You can use weights for Tabata type workouts, such as this dumbbell Tabata workout video. Using weights during a Tabata-style workout will challenge your muscles with tough exercises. 

Remember Tabata exercises are tough and intense. Tabata-style strength training is best suited for exercisers who are more used to complex movements and vigorous training. 

HOW MANY TIMES A WEEK SHOULD YOU DO TABATA TRAINING?

Try adding 2 Tabata workouts into your routine each week to enjoy the benefits. Remember to also include a balance of other workouts into your fitness regimen such as cardio and stretching. 

WHAT ARE THE BENEFITS OF TABATA?

Tabata is a type of high-intensity interval training. It brings your heart rate up to burn calories and fat fast. 

Tabata is like the miracle workout for when you need something fast that still brings amazing results. Tabata workouts are typically just 4 minutes each segment, and easy to do at home.

You’ll have no excuse to miss an exercise day because you can easily fit a Tabata workout into your busy schedule. 

IS TABATA GOOD FOR BURNING FAT?

A great way to burn calories and lose fat is to do some high intensity cardio workouts, with short recovery periods. Exactly like Tabata. Tabata is a hard workout with great benefits in such a short time. 

Since Tabata will raise your heart rate quickly, it will help you to burn fat since you are going at such a high level of intensity making your body work harder. 

For those 20 seconds performing an exercise, you are going to want to go as hard as you can. Remember it’s only 20 seconds each time, and then you get a 10 second rest. Make those 20 seconds worth it. 

CAN YOU BUILD MUSCLE WITH TABATA WORKOUTS?

Tabata high intensity interval exercises are a great way to build and maintain muscle mass. Tabata workouts add stress to your muscle tissues, which your body then heals and rebuilds stronger, which means muscle tissue increases.

Your fast twitch muscle fibers are targeted by this type of training- these muscle fibers can generate lots of force, but are quick to fatigue. The good news is that fast twitch muscles are responsible for the size and definition of a muscle, meaning you increase your strength levels. 

Tabata can help your lean body tissue increase and your fat mass decrease.

 

The Workout

Anxious to get started? Here’s the workout video. Try and push yourself for this one- just 30 minutes. You will find that even in just a few short minutes of Tabata, you will be out of breath and your heart will be pumping, and you should be completely exhausted by the end. Push hard and give it your all.