What Are Tabata Workouts?

I love lifting weights! I lift weights in a way that is more like a high intensity interval training than purely lifting weights. I also know that I need to get a bit of cardio in. However, I do not want to burn any of my muscle doing cardio, and I don't have a lot of time to do cardio. For that reason, I absolutely love Tabata workouts!

The two best qualities of Tabata are that you can do it anywhere, and you don't need any equipment!

So what is Tabata? Tabata is a form of HIIT that gets your heart rate up quickly, and Tabata burns as many calories in 4 minutes as you would walking for half an hour! As an efficiency freak, I LOVE This!

Tabata burns as many calories in 4 minutes as you would walking for half an hour!

How do you do it?

You will be doing 4-8 exercises in 4 minutes. You do an exercise at the highest intensity possible for 20 seconds and then take a 10 second break. You repeat this with different exercises for a total of 4 minutes. I typically choose 4 exercises and do them each twice.

I like to change mine up throughout the week and have a cardio day, leg day, but day, ab day, and full body day each week with my Tabata workouts.

My Go-To Tabata Workout

20 Seconds Jumping Jacks

10 Seconds Rest

20 Seconds Narrow-Stance Squats

10 Seconds Rest

20 Seconds Burpees

10 Seconds Rest

20 Seconds Mountain Climber

10 Seconds Rest


This seems silly at first, but after the first 3 sets you will be breathing hard and wishing you had more than 10 seconds to rest!

I love that this only takes 4 minutes, and that it can be done anywhere. So, if you only have 30 minutes to workout each day, you could easily sneak one or two Tabata sessions in either when you wake up, at lunch, or before bed time, to give you that cardio component you need with your weight lifting!

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