What is a Tabata Workout? – Short Bursts for Maximum Benefit

By Korey Walz – NSCA Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist

Tabata is a high intensity interval technique that can be used to get an effective workout in less time but with more intensity for the same amount of benefit as working out at a moderate pace for more time. The concept is simple: take one exercise and you do that exercise for 20 seconds all out before resting for 10 seconds for 8 total times.

For example: if I were doing push-ups I would do as many as possible for 20 seconds before resting 10 seconds for 8 total sets.

So grab a stopwatch or use your phone to keep track of time and give this 20-minute full body Tabata workout a try. Get ready to move!

Tabata 1: Burpees – 8 Rounds – 20 seconds on 10 seconds off

From standing position squat down sitting back, put your hands on the floor, jump feet back to form the top of the push-up position, jump feet back in, and squat jump up in the air. 

Modifications: Instead of jumping back to the top push-up position you can step back and step forward before jumping up.

Tabata 2: Mountain Climbers – 8 Rounds – 20 seconds on 10 seconds off

From the top of the push-up position run knees forward alternating each leg.

Modifications: Step forward instead of running forward.

Tabata 3: Jump Squat – 8 rounds – 20 seconds on 10 seconds off

From a shoulder width stance sit back into a squat position and launch up leaving the floor and land back into the squat position.

Modifications: Instead of jumping up, launch up quickly to your tip toes and don’t leave the floor.

Tabata 4:  Plank Jacks – 8 rounds – 20 seconds on 10 seconds off

From the top of the plank position with feet straight jump feet out and back in.

Modification: Alternate stepping feet out to the side

Tabata 5: Spiderman Plank – 8 rounds – 20 seconds on 10 seconds off

From the top of the push-up position bring one knee out to side and bring your knee as close to your elbow as possible and return your leg back to the starting position and switch legs.