My Tabata Style Workout

A friend asked my what the current workout is and I have created my own Tabata style workout.

I use this workout when I am short on time, and want a full body work out and cardio in under 20 minutes.

Tabata is a form of HIIT and is good for efficiency in the gym to get your heart rate up as well as rip some muscle fibers.

I recommend getting a Tabata app while you’re at the gym to track your time and keep you honest. I use this Tabata Timer. 

So first I started with this time pattern:

  • 1 set = 20 seconds on / 10 seconds rest  x 8 reps or cycle – so each cycle is 30 seconds
  • 1 minute rest in between each set
  •  Total of 4 sets, which is almost 20 minutes

So in the scenario above, I liked how intense it was, and the rest intervals seemed good too. It pushed me but I didn’t die. The problem was I was reaching failure towards the later half of each set, and not performing the whole set. I also wasn’t getting as much variety as I wanted.

So I switched to doing two exercises each set. So the workout I do now is:

  • 1 minute warmup – jumping jacks
  • Set 1
    • 4 cycles of burpees
    • 4 cycles of spiderman
  • 1 minute rest
  • Set 2
    • 4 cycles of jumping lunges
    • 4 cycles of overhead press (15 – 20 lb dumbbells)
  • 1 minute rest
  • Set 3
    • 4 cycles of Kettle bell swing (20Kg / 45lb)
    • 4 cycles of bicep curl and tricep extension (while on arm is curled the other is extended –  15 – 20 lb dumbbells)
  • 1 minute rest
  • Set 4
    • 4 cycles of pushups
    • 4 cycles of V-Ups 
  • DONE!

 

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