A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. In a traditional tabata workout, you would do the same exercise for the entire four minutes, but you can also chose to alternate between two exercises or even cycle through four. Most of mine use the AB superset structure (alternating between two exercises).
The following tabata workouts are organized chronologically (newest first). All but the oldest ones have a video to go along with them that you can follow at home. Be sure to subscribe to my YouTube channel so you never miss one! I also have an entire playlist on YouTube dedicated to this structure.
Click on an image to see full tutorial and video.
-
- Bodyweight Tabata Workout
-
- No Jumping Tabata Workout
-
- Bodyweight Tabata Superset Workout (20 Mins)
-
- Lower Body Tabata Superset Workout (20 Mins)
-
- Upper Body Tabata Superset Workout (20 Mins)
-
- Bodyweight Circuit + Tabata Workout for Upper Body & Core
-
- Bodyweight Circuit + Tabata Workout for Lower Body
-
- 20-Minute Bodyweight Cardio Tabata Workout
-
- Tabata “Jacks” Workout
-
- Legs & Butt Workout – Tabatas & Running
-
- Circuit + Tabata Class – Studio Pumps Workout
-
- Tabata Stepper Workout (Lower Body)
-
- 12-Min Bodyweight Tabata Superset Workout (Total Body)
-
- 12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body
-
- Rowing + Tabata Supersets Workout
-
- 12-Minute Bodyweight Tabata Superset Workout (Lower Body)
-
- Legs & Butt Workout (Strength Circuits + Tabatas)
-
- Upper Body & Core Workout (Strength Circuits and Tabatas)
-
- 12-Min Tabata Dumbbell Workout with Holds
-
- 20-Minute Core Workout: Sliders and Tabatas
-
- 20-Minute Low Body Workout with Sliders and Tabatas
-
- Beginner Tabata Workout
-
- 15-Minute HIIT Workout
-
- 4-Minute Plank Tabata Challenge (Day 7)
-
- 4-Minute Plank Tabata Challenge (Day 6)
-
- 4-Minute Plank Tabata Challenge (Day 5)
-
- 4-Minute Plank Tabata Challenge (Day 4)
-
- 4-Min Plank Tabata Challenge (Day 2)
-
- 4-Min Plank Tabata Challenge (Day 3)
-
- 4-Minute Tabata Plank Challenge (Day 1)
-
- Full Body Tabata Superset Workout
-
- Full-Body & Cardio Tabata Workout
-
- 12-Minute Bodyweight Core Tabata Workout
-
- 12-Minute Bodyweight Tabata Workout: Lower Body (Butt & Legs)
-
- 12-Minute Bodyweight Tabata Workout: Upper Body (Arms, Chest, Core)
-
- Hill Pyramid Workout with Strength Training Tabatas
-
- Tabata “Jacks” Workout
-
- 30-Minute Tabata Workout
-
- Cardio Tabata Superset Workout
-
- 4-Minute Tabata HIIT Workout
-
- 20-Minute Tabata Workout
-
- Med Ball Tabata Workout
-
- “No-Rest” Tabata Workout with Isometric Holds
-
- Tabata Towel Workout
-
- Dynamic Tabata Workout with Cardio Intervals
-
- 20-Minute Tabata Workout
-
- Tabata Intervals Kettlebell Workout
-
- 30-Minute Body Weight Tabata Workout
-
- Kettlebell Tabata Workout
-
- 45-Minute Full-Body Conditioning Gym Workout
-
- Medicine Ball Tabata Workout
-
- Tabata Circuit Workout
Most Popular Tabata Workouts
Not sure where to start? These are the most popular workouts from the above gallery:
- 12-Min Bodyweight Tabata Superset Workout: Lower Body – Almost a quarter million views on YouTube! This one is quick, challenging, and requires no equipment.
- Beginner Tabata Workout – This one is broken up into three tabata supersets. A great place to start if you’re newer to high intensity interval training or working out in general.
- No Jumping Tabata Workout – Because of the short intervals, typically you’ll see higher impact exercises in tabatas. This one, however, eliminates the jumping for a low-impact workout. 20 minutes long.
- 20-Minute Bodyweight Tabata Workout – This total body burn is a reader favorite! Big cardio challenge.
Save It for Later
Pin the below image to save this page for later. It’s updated as new tabatas are added.
FYI: If you love interval training and aren’t married to the tabata structure, I also have another page with even more HIIT workouts. While most of the ones on this page are high(er) impact, I have lots of low-impact options on the general HIIT page.
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.
xo Nicole
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,
Em
Aw this comment just made my day, Em! Sending some Italian love right back at ya from Boston! Salute! 🙂
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.
regards
sharona