Sweaty Tabata Style workout

What is Tabata?

Each exercise in a given Tabata workout lasts only four minutes. You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise in a Tabata workout.

The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds of the exercise

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. (Source: https://www.active.com/fitness/articles/what-is-tabata-training)


Today’s Exercises

Timing: 20 seconds of work /10 second break, repeat the cycle 8 times for a complete Tabata workout

Equipment: Heavy and light hand weights, bodyweight, mat

For variety these Tabata workouts have two exercises.

Alternate between each exercise in a Tabata. For example, perform Charleston with the left side then perform Skater Hops. Return to Charleston with the right side, then perform Skater Hops.

Warm up exercises

  1. Run The Bases
  2. Corner To Corner (march to corner of step, step back, march to other corner, step back, repeat)
  3. Jumping Jacks
  4. Split Lunges (one foot on step, change legs at halfway point)
  5. Push Ups
  6. Diamond Leg Sit Ups


  1. Alt. Arnold Press / Elevated Back Foot Split Squat
  2. (L/R) Charleston / Skater Hops
  3. Dumbbell Cleans / Tricep kickback
  4. Knee Drives to Elbows / Lateral Lunges
  5. Deadlifts / Upright Rows
  6. (L/R) Lat Squat on step to Lunges
  7. (L/R) Runner Hop (cardio) / Box Jumps
  8. Renegade Rows (optional: Hop Up) / Scisssor Legs
  9. Up and Down Plank / Curl Ups
  10. Side Planks / Pilates Toe Touches


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