Tabata training is a high-intensity interval training (HIIT) method that alternates between 20 seconds of maximum effort and 10 seconds of rest, typically for 8 rounds per exercise. This style of workout is incredibly effective for burning fat, building strength, and improving cardiovascular health in a short amount of time. If you’re ready for a challenge, this full-body Tabata workout will push your limits, and with the right warm-up and cool-down, you’ll stay safe and get the most out of it.
What You Need:
- A timer or Tabata app to track intervals.
- A mat (optional for comfort during floor exercises).
- Dumbbells (optional, but helpful for some exercises).
2025 WORKOUT – Full Body Tabata Workout Structure
- Warm-Up (5 minutes): Prepare your body for intense movement.
- Tabata (20 minutes): 8 rounds per exercise (20 seconds work, 10 seconds rest).
- Cool-Down (5 minutes): Help your body recover and prevent injury.
Warm-Up (5 minutes)
Before you jump into your Tabata workout, it’s important to prepare your muscles and get your heart rate up. The following warm-up will help activate your muscles and increase blood flow.
- Arm Circles (30 seconds each direction)
- Stand tall and extend your arms out to the sides.
- Make small circles and gradually increase the size, then reverse the direction.
- High Knees (1 minute)
- Stand tall and jog in place, bringing your knees as high as possible toward your chest.
- Squats (1 minute)
- Perform bodyweight squats: feet shoulder-width apart, squat down until thighs are parallel to the floor, then stand back up.
- Jumping Jacks (1 minute)
- Perform jumping jacks at a moderate pace, getting your heart rate up and activating your upper and lower body.
- Lunges with a Twist (1 minute)
- Step forward into a lunge, and twist your torso over the forward leg. Alternate legs.
Tabata Workout (20 minutes)
Perform each exercise for 20 seconds at maximum effort, then rest for 10 seconds. After completing one round of all exercises (8 rounds total), rest for 1 minute before moving to the next set of exercises.
1. Jump Squats (Legs, Glutes)
- How to do it:
- Stand with feet shoulder-width apart, squat down, and explode upwards into a jump. Land softly and go straight into your next squat.
2. Push-Ups (Chest, Shoulders, Triceps)
- How to do it:
- Keep your body straight as you lower yourself down to the floor, then push yourself back up. Modify by doing them on your knees if needed.
3. Mountain Climbers (Core, Full Body)
- How to do it:
- In a plank position, alternate bringing your knees toward your chest quickly, as if running in place.
4. Dumbbell Swings (Full Body, Cardio)
- How to do it:
- Hold a dumbbell with both hands, squat down, and swing the dumbbell up to shoulder height while engaging your hips. This move engages your core, glutes, and shoulders.
5. Plank to Push-Up (Core, Shoulders, Triceps)
- How to do it:
- Start in a forearm plank. Push up onto your hands, one hand at a time, into a high plank position, then return to forearms.
6. Burpees (Full Body, Cardio)
- How to do it:
- Squat down, kick your feet back into a plank, perform a push-up, then jump your feet back in and explode upwards into a jump.
7. Lateral Lunges (Legs, Glutes)
- How to do it:
- Take a wide step to one side, squat down on that leg while keeping the other leg straight, then push off to return to the starting position.
8. Bicycle Crunches (Core, Abs)
- How to do it:
- Lie on your back, lift your legs, and alternate bringing your elbow to the opposite knee as you twist your torso. Engage your core.
Cool-Down (5 minutes)
A proper cool-down will help your muscles recover and reduce soreness. Focus on stretching and slow movements to bring your heart rate back down.
- Child’s Pose (1 minute)
- Kneel on the floor and reach your arms forward, lowering your chest toward the floor. Hold and breathe deeply.
- Standing Quad Stretch (30 seconds per leg)
- Stand tall, pull one foot up behind you, and grab it with your hand, stretching your quad. Hold, switch sides.
- Hamstring Stretch (1 minute)
- Stand with your feet shoulder-width apart, hinge at your hips, and reach toward your toes while keeping your legs straight.
- Chest and Shoulder Stretch (1 minute)
- Clasp your hands behind your back, straighten your arms, and lift them upward to open your chest and stretch your shoulders.
- Seated Forward Fold (1 minute)
- Sit with your legs extended straight in front of you, and slowly fold forward, reaching for your toes. Hold the stretch.
Benefits of Tabata Training:
- Time-Efficient: With just 4 minutes per exercise, you can get an effective workout in under 30 minutes.
- Boosts Metabolism: This high-intensity training keeps your metabolism elevated even after the workout.
- Improves Cardiovascular Health: Short bursts of intense exercise strengthen your heart and lungs.
- Builds Strength & Endurance: The variety of exercises targets different muscle groups and enhances overall fitness.