Tabata Workouts

With tabata, you do one exercise for 4 minutes, breaking it up into intervals of 20 seconds of work and 10 seconds of rest. The following tabata workouts utilize this traditional structure as well as some variations, but all use the 20:10 interval ratio.

Click on an image to see full workout tutorial.

Tabata Workouts


Don’t see what you’re looking for? Leave a comment below with your workout request! I’m constantly putting together new workouts and love input from my readers.


  1. Nicole,
    You rule. I love your site and your workouts. Thank you so much for doing this – taking the time, energy, and courage to share your expertise and your funny, warm, engaging self with the rest of the world. This 42 y.o. Italian lady from NJ is quite grateful – and fit! – for your generosity and effort.
    Grazie mille,

  2. Missfancypants says:

    Hi Nicole! Wow i stubled upon your page, and its amazing!! I do however have a question. Something i wante to know for a while, and nobody is able to asnwer me.
    I did already lose quit alot of weight, which is great. I did that with a diet change as well as hard work at the gym. Zumba, bodypump, weight lifting, etc.
    now my question: the week has 7 days, i could go work out 7 days. my problem is just that i do not know when to do what. i saw you “tabata” workouts. those are split in body parts. so basicly i could split them mo, tue, thu. what do i do the rest of the week? do i do more exercises on the day i do the tabata? sorry for all the questions.


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