7 At-Home Tabata Workouts

Today I’m rounding up seven of my favorite at-home tabata workouts from the blog archives. All include videos and require minimal or no equipment. One involves a stepper, but otherwise think bodyweight, dumbbells, sliders. Try one of them this week!

Tabata “Jacks” Workout

I just added a video to go along with this workout from the archives (and updated it slightly with more effective exercise pairings). You’ll do four tabata supersets with a 60-second recovery between each one. One of the exercises in each superset is a “jack” (plank jack, squat jack, push up jack, jumping jack). In total, with rest, it’ll take you just under 20 minutes to complete.

Tabata Stepper Workout

This is a great one if you have access to a step bench. Talk about a challenging lower body workout! It’s quick (under 15 minutes), but the use of dumbbells and a stepper makes this one a toughie.

4-Minute Tabata Plank Challenge

The above video is Day 1 of a week-long plank challenge I did a while back. Each day you get a different plank-based tabata and try to complete it, taking as few of the rest intervals as possible. Makes for a great finisher to a longer workout! Check out the whole series:

Day 1 – High plank exercises
Day 2 – Forearm plank exercises
Day 3 – Mix of high plank and forearm plank exercises
Day 4 – Plank exercises using sliders
Day 5 – Full-body plank exercises that engage lower body
Day 6 – Forearm plank exercises using sliders
Day 7 – High plank exercises using sliders

Dumbbell Tabata Workout with Holds

This is a quick one (just 12 minutes of work), but amps up the challenge with a twist. Instead of taking the traditional 10 seconds of rest in between each work interval, you’ll do an isometric hold. If you like the structure of it, I have a similar one from the archives without a video: “No Rest” Tabata Workout with Isometric Holds.