Tabata Circuit Workout

Sometimes I don’t even like looking at my own workout posts on a Monday. It’s like yeah, yeah, rub it in, I was an ass hole all weekend and need to workout. But I spent this entire weekend doing trips to Home Depot and tackling maintenance/cleaning work around my apartment, and then falling asleep at 9PM. So bring it on, Monday.

I originally put together this workout to target my abs, but it was my legs that were burning during it. Not the intended result, but a pleasant surprise nonetheless.

Tabata Circuit Workout

Equipment I Used:

Treat each of the four exercises like a station. At each station, set your Gymboss Interval Timer for 6 rounds of 20 seconds of work and 10 seconds of rest (this 20:10 setup is called a Tabata Interval). Once you’ve completed the 6 rounds, move on to the next station/exercise, and so on until you’ve completed all four. Repeat the entire circuit.

This workout will take you 24 minutes. If you’re looking for a longer routine or want an extra challenge, go through the circuit for a third round (overachiever!).

  • Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
  • Hindu Squats: A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes, and they will when you’re at the deepest point of the squat. Keep feet shoulder-width apart and move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest.
  • Kettle Bell Swings: Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25lb kettle bell.
  • Seated In-and-Out Crunch: Start seated on ground with fingertips by your sides for support, and lean back with legs outstretched and slightly elevated. Crunch your knees inward toward chest, sitting up to meet them. Lean back, outstretching legs again into starting position. From there, separate legs into a wide “v,” and then bring them back in together. Repeat.
(Visited 10,481 time, 1 visit today)


  1. my boyfriend just started crossfit and is obsessed with tabata. i am relieved to know she is just a sweaty workout routine and not a real lady. phew.

  2. Those windshield wipers are great training for the abs.

  3. I just started Tabata training and I’ve fallen head over heels, Looking forward to trying this!

  4. How did you get started blogging?

    • I started blogging after graduating college to pass the time while I was unemployed and looking for a job. It was just a silly blog about nothing where I’d basically just spew my thoughts on reality tv and other randomness (I’m pretty sure my mom was the only person who ever read it haha). When I got a job, I deleted it, but found that I really missed blogging. I knew I wanted to start up again, but wanted this new blog to have a focus and a point. I’m deeply passionate about health & fitness (and fashion!) and so Pumps & Iron was born!

  5. richard speakman says:

    hey im a volunteer fire fighter i saw another fire fighter that has this tape that tells you the times when to stop and go i would like to find that if you would let me know how i can get a copy of that i would love it thanks

Share Your Thoughts: