HIIT: Tabata Tuesday Workout

Get in great shape with this full-body Tabata workout

Do you ever find it hard to fit a workout into your schedule? With a Tabata HIIT workout you won't have this problem anymore.

You can do Tabata workouts at home, no equipment needed. However if you have them available you can also do Tabata workouts with weights.

For those who haven't heard of HIIT, it stands for High-Intensity Interval Training, it is a form of exercise that is short and intense.

Tabata workouts are a specific subcategory of high-intensity intervals. Tabata intervals require you to do an exercise with a burst of intensity for 20 seconds, followed by 10 seconds of rest. That cycle is repeated 8 times.

That's right, a Tabata workout can be done in 4 minutes! However, you can complete as many cycles as you want for your desired length.

How To Do A Tabata Workout?

A Tabata workout is very flexible and can be made to fit your specific needs. There are many forms it can take all while following the 20 seconds on 10 seconds off for 8 rounds rule.

You can do a Tabata running workout, or other forms of Tabata cardio such as swimming, it is up to you what you decide.

The most common way (which will be done in this Tabata Workout) is to pick one exercise and perform it for the full 8 rounds (one set) and then choose other exercises as desired to complete more sets.

For example, exercise 1 is pushups, then after all 8 rounds move onto squats, then onto lunges. This can be repeated as many times as you want to fit your needs.

The first format can also be done with cardio exercises, such as running, cycling, jump rope, etc.

For the second Tabata format you can choose 8 different exercises and perform a different one for each 20-second interval in the 8 round set.

For example, you pick squats, lunges, push-ups, burpees, etc. For the first 20-seconds you will do squats, rest 10 seconds, then do lunges, and repeat for the rest of the chosen exercises.


Notes: Each exercise is one full 4-minute set. To push yourself perform each set back to back, but if necessary take a one-minute break between sets.

Perform each exercise for 20 seconds, with 10 seconds rest. Repeat 8x per exercise to complete a full set.

Set #1

  • Sumo Squats

Set #2

  • Narrow Pushups

Set #3

  • Flutter Kicks

Set #4

  • Mountain Climbers

Set #5

  • Squat Jacks

Set #6

  • Wide Pushups

Set #7

  • Bicycle Crunches

Set #8

  • Burpees

That's our Tabata Tuesday workout, feel free to mix and match exercises to make your own!

Check out our previous Tabata workouts:

24-minute Tabata Workout

Intense Tabata HIIT Workout

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