Try Tabata workouts to improve strength and burn fat

Izumi Tabata developed Tabata while he researched how to train the Japanese Olympic speed skating team efficiently. His findings showed that HIIT improved aerobic capacity and also increased anaerobic capacity by 28 per cent. Here is a Tabata workout plan for beginners:

Stand straight with shoulders above hips, feet hip-width apart and toes turned out slightly. To begin, drop your hips back and down, keeping knees behind your toes. Once you drop your hips as low as possible with a straight spine, drive your weight into your heels to stand back up to start position. This is one repetition.

Lie on your back with your knees bent and feet flat on the floor, with your hands behind your head. Press your lower back into the floor while rolling shoulders up and forward. Lift your shoulder blades about four inches off the floor, contracting your abs at the top. Slowly lower your torso back down to the floor to complete one repetition.

Stand with your feet hip-width apart, look straight ahead and raise your hands to hip height. Quickly run in place, lifting knees as high as possible. Every time your foot comes to the floor, land softly on the balls of your feet. Left and right count as one repetition.

Stand with your feet shoulder-width apart with arms reaching straight up or with hands on your hips. Step forward with one leg, bending both knees to drop your hips. Descend until your rear knee nearly touches the floor, and your front knee comes directly above your ankle. Drive through your front heel and push off to return to start position. Left and right count as one repetition.