40 Different Tabata Workout Ideas

by Mike on February 24, 2012

What is a tabata workout? A tabata workout is an interval repetition workout based upon 20 seconds of work followed by 10 seconds of rest repeated for eight rounds. The 1996 journal article authored by Dr. Tabata, proved that high intensity workouts increase anaerobic and aerobic capacities… which basically means they get you fit! The tabata workout was created based upon these findings.

Why should you do tabata workouts? Tabata workouts are a great way to save time, lose fat, and have a fun workout. OK… maybe not your idea of fun but the main reason we all do tabata style workouts is simply because they work! Most tabata workouts are under 5 minutes and will get you losing fat and looking better in no time.

So just remember for a basic tabata work out: 20 seconds of movement, then 10 seconds of rest, for 8 rounds. It might seem easy at first but once you get to round 6 or 7 it gets really tough. Also, one more thing that you need is a tabata timer. And it just so happens that we have a real handy tabata workout timer for you to use. http://www.beach-fitness.com/tabata/

Body Weight Tabata Workouts:

#1: Tabata Push Ups

#2: Tabata Sit Ups

#3: Tabata Squats

#4: Tabata Burpees

#5: Tabata Lunges

#6: Tabata Pull Ups

#7: Tabata Dips

#8: Tabata Jump Squats

#9: Tabata Mountain Climbers

#10: Tabata L Sits

#11: Tabata Handstands

#12: Tabata Pistol Squats

#13: Tabata Plank

#14: Tabata Jumping Jacks

#15: Tabata High Knees

#16: Tabata Calf Raises

#17: Tabata Clocks

#18: Tabata Box Jumps

Weight bearing Tabata Workouts:

#18: Tabata Back Squat

#19: Tabata Front Squat

#20: Tabata Overhead Squat

#21: Tabata Strict Press

#22: Tabata Push Press

#23: Tabata Thrusters

#24: Tabata Dead Lift

#25: Tabata Hang Power Clean

#26: Tabata Kettle Bell Swings

#27: Tabata Weighted Push Ups

#28: Tabata Weighted Dips

#29: Tabata Weighted Pull Ups

#30: Tabata Medicine Ball Sit Ups

#31: Tabata Bicep Curls

#32: Tabata Wall Balls

Running/Swimming/Biking Tabata Workouts:

#33: Tabata Sprinting

#34: Tabata Swim Sprinting

#35: Tabata Bike Sprinting

“Tabata This” Workouts:

#36: Tabata Push Ups, Pull Ups, Sit Ups, Squats

Experimental Tabata Workouts:

#37: Tabata Cartwheels

#38: Tabata Hanuman Push Ups

#39: Tabata Boxing

#40: Tabata Wrestling

{ 3 comments… read them below or add one }

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Shamsha January 6, 2014 at 9:28 pm

Hi Mike,

I’ve been doing this workout for two months and I loved it. It is easy and useful for me. I have good results and doing it every day. Many thanks for Tabata exercise. I’ll follow your any new Tabata program.

Good luck,


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