I love tabata-style workouts. They are high-intensity and burn major calories in a short amount of time. They work for two reasons: intensity and repetition. On each of the tabatas, you repeat the exercise eight times, which fatigues the muscles you’re using (very important). And on each tabata, you go all out in effort for the short interval (usually 20-30 seconds).

To keep you on track with this workout, try using a clock, counting the seconds off in your head, or download this awesome iPad/iPod app called Tabata Pro timer. It will do all of the counting for you, so you can focus on the workout!

Tabata Workout 1


Print a copy of the workout as a PDF.

Instructions on how to do each exercise

Forward/Backward Lunge

The forward/backward lunge is just like it sounds … you step forward into a lunge, push off and immediately step into a back lunge backward without stopping in between. Engage your core to stabilize yourself. Don’t hold your hands together…it disengages your core.  Go as fast as you can without losing your balance.

Modified Burpee

Kneel down, putting your hands on the ground. Quickly step one foot, then the other foot back until you’re in a plank position. Then quickly step them forward, stand up and do a little hop, bringing your arms straight up into the air.

Jump Squat

Feet shoulder width apart, weight on your heels. Squat down and jump up, raising your arms in the air. Land softly to protect your knees!

Walk-Out Push-Ups

Start in a standing position. Bend forward keeping your legs as straight as possible and walk your hands out until you are in a plank position. Do your push up and walk yourself back. If you need to, you can drop to your knees for the push-up. Keep your core engaged here to support your lower back. 

Chop Squat Jacks

Raise your arms overhead, palms together for chop squat jacks. Jump your feet out to the side to start the jumping jack, sinking down into a squat, chopping your hands down at the same time. Return to start and repeat.

Mountain Climbers

Get in standard plank position. Your arms aligned under your shoulders. Moving quickly, bring your right knee toward your right elbow, then your left knee toward your left elbow to complete 1 rep. Keep your hips down and don’t let your butt drift into the air.

Basketball Shuffle Jump Shot

Starting with your right leg, shuffle twice to the right, stop and do an air “jump shot” like you are shooting a basketball. Shuffle to the left and do your jump shot.

Plank Shoulder Taps

Get into a plank position. Feet shoulder-width apart. Toes dug into the ground for support. Tighten your core and glutes for additional support. Back should be flat. With your right arm, bring your hand up and touch your shoulder. Repeat on the left side.

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