Try This 34-Minute Tabata Workout at Home — It's Printable and Entirely Bodyweight
The Tabata protocol is one of our favorite ways to work intervals into our workouts. This high-intensity training is fun, blasts calories, and moves so quickly that it's hard to get bored. For Tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.
This time-saving Tabata session ahead works your entire body in under 40 minutes with six rounds of Tabata, punctuated with three short body-part specific exercise series spaced throughout. (The whole workout, including two one-minute rest periods takes approximately 33 minutes and 30 seconds.) And with no equipment needed, you have no excuse not to give it a try!
Tabata One: Jumping Jack
- Jump your legs out as you bring your hands overhead, then jump back to standing.
- Add in some cross jacks to work your inner thighs. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.
Tabata Two: Alternating Backward Lunge
- Stand with feet together and your arms above your head (you can modify by placing your hands on your hips). Take a large step backward with your left foot.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- Step the left foot in, and lunge back with the right foot.
Hold each plank for 30 seconds:
- Elbow plank
- Right side elbow plank
- Elbow plank
- Left side elbow plank
- Elbow plank
Tabata Three: Burpee
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Tabata Four: Side Skater
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, deepen the bend in your right knee to work your glute muscles even more.
- Reverse direction by jumping to the left, leading with your left leg and allowing your arms to swing to the sides as you jump sideways. Land on your right foot. This completes one rep.
Tabata 5: Bicycle Crunch
- Lie on the floor with your knees pulled into your chest and your hands behind your head. Lift your shoulder blades off the ground and pull your abs toward your spine, pressing your low back into the mat.
- Straighten your left leg out while turning your upper body to the right, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
- Repeat this action on the other side.
Tabata Six: Toe-Touch Crunch
- Lie on your back on the floor. Raise your arms to your ears or directly above your chest.
- Without lifting your hips from the ground, raise your legs, holding them there throughout the set.
- Use your abs to slowly curl your shoulders off the ground, bringing your fingertips to your toes. Now slowly lower your shoulders to the ground, pausing at the starting position to complete one rep. Don't use your neck as momentum.
Perform each exercise for 30 seconds: