Looking for a quick, high-intensity workout that burns fat and builds strength fast? This 8 minute squat & push-up Tabata workout for fat loss is perfect for busy schedules, home workouts, and anyone wanting maximum results in minimum time.
Tabata training is a proven HIIT (High-Intensity Interval Training) method that boosts metabolism, burns calories, and improves cardiovascular endurance — all in just 8 minutes.
What Is a Tabata Workout?
A Tabata workout follows a simple structure:
- 20 seconds of intense exercise
- 10 seconds of rest
- Repeat for 8 rounds (4 minutes)
This routine combines bodyweight squats and push-ups, targeting both the lower and upper body while elevating your heart rate for maximum fat loss.
8 Minute Squat & Push-Up Tabata Workout Plan
🔥 Round 1 – Squats (4 Minutes)
- 20 seconds: Bodyweight Squats
- 10 seconds: Rest
Repeat 8 rounds
👉 Muscles worked: Quads, glutes, hamstrings, core
🔥 Round 2 – Push-Ups (4 Minutes)
- 20 seconds: Push-Ups
- 10 seconds: Rest
Repeat 8 rounds
👉 Muscles worked: Chest, shoulders, triceps, core
Why This Workout Is Perfect for Fat Loss
✔ Burns calories fast
✔ Increases metabolism
✔ Builds lean muscle
✔ Improves endurance
✔ No equipment required
✔ Ideal for home workouts
This short HIIT Tabata workout keeps your heart rate high, helping your body burn fat even after the workout ends — known as the afterburn effect (EPOC).
Beginner & Advanced Modifications
Beginners
- Squats: Half squats or chair squats
- Push-Ups: Knee push-ups or incline push-ups
Advanced
- Jump squats
- Decline or explosive push-ups
How Often Should You Do This Workout?
For best results:
- 3–5 times per week
- Combine with a healthy diet
- Add light cardio or stretching on rest days
Safety Tips
⚠ Warm up for 3–5 minutes
⚠ Maintain proper form
⚠ Stop if you feel pain or dizziness
Final Thoughts
This 8 minute squat & push-up Tabata workout for fat loss proves you don’t need long gym sessions to see results. With consistency, intensity, and proper nutrition, this simple routine can help you burn fat, build strength, and boost fitness fast.
