Tabata exercises are a type of high-intensity interval training (HIIT) that can help improve cardiovascular fitness, increase strength, and burn calories. The Tabata method involves performing an exercise for 20 seconds at maximum effort, followed by 10 seconds of rest, and repeating this cycle for a total of eight rounds. In this article, we will explore a list of good Tabata exercises that you can try at home or in the gym, doing your own workout.
Tabata exercises list
In this Tabata exercises list, we will explore some popular Tabata exercises that you can incorporate into your fitness routine to help you reach your fitness goals. You can combine up to 8 separate exercises in one workout or make 8 repeats of one exercise during one workout – it’s always after you.
- Jump Squats
Jump squats are a great Tabata exercise that works the lower body and improves explosive power. To perform this exercise, stand with your feet shoulder-width apart, bend your knees, and lower your hips into a squat position. Then jump up explosively and land softly back into the squat position.
- Burpees
Burpees are a full-body Tabata exercise that works the legs, arms, chest, and core. To perform this exercise, start in a standing position, then squat down and place your hands on the ground in front of you. Kick your legs back into a plank position, then jump your feet back to your hands and stand up.
- Mountain Climbers
Mountain climbers are a great Tabata exercise that works the core and improves cardiovascular endurance. To perform this exercise, start in a plank position, then bring one knee towards your chest, then switch and bring the other knee towards your chest in a running motion.
Tabata workout examples with timer and statistics
You can create your own workout from this Tabata exercises list but you can also use readymade free tabata workout examples and program in our app.
- Push-Ups
Push-ups are a classic Tabata exercise that works the chest, arms, and core. To perform this exercise, start in a plank position, then lower your body towards the ground by bending your elbows. Push your body back up to the starting position and repeat for 20 seconds. Rest for 10 seconds.
- Jumping Jacks
Jumping jacks are a simple but effective Tabata exercise that works the legs and improves cardiovascular fitness. To perform this exercise, start in a standing position with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms above your head, then jump back to the starting position.
- High Knees
Lie on your back with your knees bent and your hands behind your head. Bring your left elbow towards your right knee, then switch sides and bring your right elbow towards your left knee. Continue alternating sides.
- Bicycle crunches
Russian twists are a Tabata exercise that works the obliques and improves core strength. To perform this exercise, sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground, then twist your torso to one side and touch the ground with your hand. Twist to the other side and touch the ground with your other hand.
- Squat Jumps
Squat jumps are a Tabata exercise that works the lower body and improves explosive power. To perform this exercise, stand with your feet shoulder-width apart and squat down, then jump up explosively and land softly back into the squat position.
- Plank Jacks
Plank jacks are a Tabata exercise that works the core and improves cardiovascular fitness. To perform this exercise, start in a plank position, then jump your feet out to the sides and back together like a jumping jack motion.
- Lunge Jumps
Lunge jumps are a Tabata exercise that works the legs and improves explosive power. To perform this exercise, start in a lunge position with one foot forward and one foot back, then jump up explosively and switch the position of your feet in mid-air so that the opposite foot is forward.
- Bicycle Crunches
Bicycle crunches are a Tabata exercise that works the core and improves abdominal strength. To perform this exercise, lie on your back with your hands behind your head and your legs lifted off the ground. Bring one knee towards your chest and twist your torso to bring your opposite elbow towards your knee, then switch sides and repeat.
- Box Jumps
Box jumps are a Tabata exercise that works the lower body and improves explosive power. To perform this exercise, stand in front of a box or bench with your feet shoulder-width apart. Jump up explosively and land on the box or bench with both feet, then step or jump back down to the starting position.
- Plank Ups
Plank ups are a Tabata exercise that works the core and upper body. To perform this exercise, start in a plank position, then lower one elbow to the ground followed by the other, so that you are in a forearm plank position. Then push back up to the starting position, one arm at a time, so that you are back in a full plank position.
- Side Lunges
Side lunges are a Tabata exercise that works the legs and improves lateral mobility. To perform this exercise, stand with your feet shoulder-width apart, then step one foot out to the side and lower your body into a lunge position. Push back up to the starting position and repeat on the other side.
- Tuck Jumps
Tuck jumps are a Tabata exercise that works the legs and improves explosive power. To perform this exercise, stand with your feet shoulder-width apart and jump up explosively while bringing your knees up towards your chest. Land softly back on the ground and repeat for 20 seconds. Rest for 10 seconds.
- Sit-Ups
Sit-ups are a Tabata exercise that works the core and improves abdominal strength. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, then lift your upper body off the ground and towards your knees. Lower back down to the starting position.
- Jump Rope
Jumping rope is a Tabata exercise that works the entire body and improves cardiovascular fitness. To perform this exercise, hold a jump rope and jump over it continuously for 20 seconds, then rest for 10 seconds.
- Plank Hold
The plank hold is a Tabata exercise that works the core and improves overall stability. To perform this exercise, start in a plank position and hold it for 20 seconds, then rest for 10 seconds.
- Wall Sits
Wall sits are a Tabata exercise that works the legs and improves lower body strength. To perform this exercise, stand with your back against a wall and lower your body into a sitting position with your knees bent at a 90-degree angle. Hold this position for 20 seconds and rest for 10 seconds.
- Shoulder Taps
Shoulder taps are a Tabata exercise that works the core and improves shoulder stability. To perform this exercise, start in a plank position, then lift one hand off the ground and tap your opposite shoulder. Place your hand back on the ground and repeat on the other side.
- Bear Crawls
Bear crawls are a Tabata exercise that works the entire body and improves overall mobility. To perform this exercise, start on all fours with your hands and feet on the ground. Lift your knees off the ground and crawl forward or backward like a bear, alternating between moving your left hand and right foot, and your right hand and left foot.
- Skater Jumps
Skater jumps are a Tabata exercise that works the legs and improves lateral mobility. To perform this exercise, start with your feet shoulder-width apart and jump to the side with one foot while bringing the other foot behind it. Land on the opposite foot and repeat on the other side.
- Crab Walks
Crab walks are a Tabata exercise that works the entire body and improves overall mobility. To perform this exercise, start seated on the ground with your hands behind you and your feet on the ground. Lift your hips off the ground and walk forward or backward like a crab, alternating between moving your left hand and right foot, and your right hand and left foot.
- Twists
Twists are a Tabata exercise that works the core and improves abdominal strength. To perform this exercise, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, then twist your torso to one side and tap the ground next to your hip with your hand. Twist to the other side and repeat.
- Wall Balls
Wall balls are a Tabata exercise that works the entire body and improves explosive power. To perform this exercise, stand facing a wall with a medicine ball or weighted ball in your hands. Squat down and then jump up explosively, throwing the ball at the wall and catching it on the rebound.
Tabata workout examples
Here are some light, medium, and hard examples of Tabata workouts:
Light:
- Jumping jacks – 20 seconds on, 10 seconds off
- Bodyweight squats – 20 seconds on, 10 seconds off
- High knees – 20 seconds on, 10 seconds off
- Mountain climbers – 20 seconds on, 10 seconds off
- Alternating lunges – 20 seconds on, 10 seconds off
These exercises are great for beginners or those new to Tabata workouts. They are relatively easy to perform and don’t require any equipment.
Medium:
- Burpees – 20 seconds on, 10 seconds off
- Jump squats – 20 seconds on, 10 seconds off
- Push-ups – 20 seconds on, 10 seconds off
- Plank jacks – 20 seconds on, 10 seconds off
- Box jumps – 20 seconds on, 10 seconds off
These exercises are more challenging than the light workout examples and require more strength and endurance. Some equipment may be needed for exercises like box jumps.
Hard-core:
- Kettlebell swings – 20 seconds on, 10 seconds off
- Battle ropes – 20 seconds on, 10 seconds off
- Barbell thrusters – 20 seconds on, 10 seconds off
- Plyometric push-ups – 20 seconds on, 10 seconds off
- Pull-ups – 20 seconds on, 10 seconds off
These exercises are very challenging and require a high level of strength and endurance. Equipment like kettlebells, battle ropes, and barbells may be needed for these exercises.
Remember to always start with light or medium workouts and gradually increase the intensity as you get stronger and more comfortable with the exercises. It’s also important to listen to your body and rest when needed.
Conclusion
Tabata workouts are a great way to improve your fitness in a short amount of time. By performing 20 seconds of high-intensity exercise followed by 10 seconds of rest, you can increase your cardiovascular fitness, build muscle, and improve your overall health. The Tabata exercises listed above are just a few examples of the many exercises that can be incorporated into a Tabata workout. When performing a Tabata workout, it’s important to choose exercises that work for multiple muscle groups and to modify the exercises to your fitness level. With regular Tabata workouts, you can reach your fitness goals and improve your health and well-being.
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