The Tabata workout is quite flexible and you can have the chance to choose which Tabata exercises or activity or workout that you enjoy doing. Have a look at some other workouts to get ideas if you are struggling, such as the kettlebell workout or fitness workouts. Tabata exercises should preferrably be ones that work many different muscles in your body at the same time.

Tabata Workout Routine

Remember, the Tabata training focuses on 20 seconds of intense activity followed by 10 seconds of rest, which is repeated 6-8 times to create a bust of 3-4 minutes of high intensity workout. Here are some suggestions on what you can do for your intense exercise:

  • Bicep Curls: using a dumbbell, focuses on your triceps and biceps
  • Shoulder Press: using a barbell, focuses on your shoulders, arms and back
  • Jumping Rope: using a skipping rope, focuses on your whole body, cardio specific
  • Push Ups: concentrates on upper body strength and ab toning
  • Swimming: good for your whole body, acts as cardio as well

Remember that the basic Tabata workout will last 4 minutes and should only include one exercise. However, it is common to choose 2-3 different Tabata exercises and combine them within the 4 minutes, completing a few sets of each.

Depending on your fitness levels and goals, you can repeat sets of the Tabata exercises to create a longer workout. Always consult a doctor before starting any high intensity training.

Our Tabata workout tips will provide you with some more information.