Core & HIIT · Bodyweight · Advanced
Express 10-Minute Tabata Fat Burner
When time is strictly limited, this 10-minute Tabata protocol elevates VO2 kinetics, triggers post-exercise oxygen consumption (EPOC), and taxes the full kinetic chain in minimum time.
Duration
10 Min
Equipment
Bodyweight
Targets
Quads, Glutes, Pectorals
Level
Advanced
Est. Burn
~160 kcal
Part of Multi-Day Plan
Core Fortress & HIIT Metabolic Burn Program
6-week structured training cycle with progressive overload and scheduled rest days.
Weekly Schedule:
Sun
Rest
Rest Day
Interactive Workout Player
Live Mode
00:00
timer
Active Movement
1 of 4: bodyweight drop jump squat
Set 1 of 2
Calculated Burn
0 kcal
Live MET Estimation
Workout Routine Schedule (4 Movements)
Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.
#1
Bodyweight Drop Jump Squat
Form Tip: Drive with maximum vertical power and immediately absorb into the next rep.
Set 1
20 sec on / 10 sec off
Set 2
20 sec on / 10 sec off
#2
Chest Tap Push-Up (male)
Form Tip: Fast explosive chest push-ups targeting maximum rep frequency with strict depth.
Set 1
20 sec on / 10 sec off
Set 2
20 sec on / 10 sec off
#3
Front Plank With Twist
Form Tip: Rapid yet controlled plank rotations challenging oxygenated core stability.
Set 1
20 sec on / 10 sec off
Set 2
20 sec on / 10 sec off
#4
Kneeling Plank Tap Shoulder (male)
Form Tip: Fast shoulder taps maintaining an immovable torso under cardiovascular fatigue.
Set 1
20 sec on / 10 sec off
Set 2
20 sec on / 10 sec off
Coaching Tips & Progression Advice
- Commit to 100% effort during every 20-second work burst.
- Use the 10-second rest intervals for deep recovery breathing; do not sit down.
- Track total reps completed across all 8 rounds to measure progress over time.
Post-Workout Fuel
Browse Meals Under 500 kcal →
What to Eat After This Workout
Rehydrate promptly with cold water and consume a clean, protein-dense recovery meal.