Tabata Workout

Updated: Mar 28

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go 100% for another 20 seconds.I would suggest getting some sort of tabata timer ULTRA TIMER APP for the iPhone where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.


  1. 20 sec - Spot Sprint (Arms and Legs pumping as fast as you can) 10 sec - Rest Repeat 8 x 30 sec - Rest

  2. 20 sec - Squats (Jump Squat option) 10 sec - Rest Repeat 8 x 30 sec - Rest

  3. 20 sec - Push-ups 10 sec - Rest Repeat 8 x 30 sec - Rest

  4. 20 sec - Bicycle 10 sec - Rest Repeat 8 x 30 sec - Rest

  5. 20 sec - Side to Side Suicide Sprint (2 meter gap between 2 points, as fast as you can sprint back and forth) 10 sec - Rest Repeat 8 x 30 sec - Rest

  6. 20 sec - Split Jumps (disregard the weight bar in the picture) 10 sec - Rest Repeat 8 x 30 sec - Rest

  7. 20 sec - Tricep Kickbacks 10 sec - Rest Repeat 8 x 30 sec - Rest

  8. 20 sec - Knee Plank Up-Downs 10 sec - Rest Repeat 8 x 30 sec - Rest


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