Tabata workouts are popular because they’re incredibly effective at burning fat and toning muscle. These workouts incorporate heart pumping cardio moves and muscle building exercises to help you tone and lose weight. Most Tabata workouts ask you to repeat an exercise at high intensity for twenty seconds. The harder you work during this portion, the better your results. Take a short ten-second break before repeating. This approach keeps you from burning out, but keeps your heart rate elevated so your body torches fat even through the rest periods.

Research shows that this elevated heart rate allows your body to burn more calories even after you’ve left the gym. You’ll reap the benefits of this raised metabolism for hours after you’re done working out.