Here are 15 more Tabata exercise examples you can add to your workouts. These workouts are designed by personal trainer – Adrian Crowe
- Hang Clean (45 lbs bar)
- DB Renegade Row to Jump Clean & Press
- Kettle Bell Deadlift (88 lbs)
- DB Thrusters (15 lbs)
- Kettle bell swings (26 lbs)
- High Bench Alternating Step Ups
- DB / Arm Snatch (35 lbs) x 2
- Bosu Ball On/Offs
- Jump to Monkey Chin Up
- Stability Ball Up/Up/Down/ Downs
- Jump Switch Lunges
- Plank Walk Up to Push Up
- Prisoner Squat on Toes
- Hockey Jumps
- Side to Side Burpees
- kettle bell
- bar bell
- bosu ball
- chin up bar
Here are 44 bodyweight exercises demonstrated by Tee Major that you can try doing in your next Tabata workout:
Bit of warning, since Tee Major is a military fitness trainer, some of these exercises are pretty advanced. Stick to those that you can complete on the Tabata protocol before trying the more advanced ones.
Some of these exercises require equipment:
- Chin Up Bar
- Fitness Ball
- Ab Roller
Some Crossfit workouts are down right brutal. This one is exceptionally brutal. Aptly named “Fight Gone Bad”, it involves 40 consecutive Tabata rounds of 5 exercises with no additional rest in between exercises.
Here are the 5 exercises:
- Wall-ball 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull 75 pounds (Reps)
- Box Jump 20″ box (Reps)
- Push-press 75 pounds (Reps)
- Row (Calories)
You basically set up a station for each exercise and you will perform all 8 rounds of Tabata intervals on each station before moving on to the next exercise.
After completing all the 5 stations above, you end up doing is 40 consecutive Tabata intervals. Enjoy.
This week’s Tabata routine is demonstrated by Rebekah “Bex” Borucki. She’s a yoga and fitness instructor and a mother of four!
Her Tabata ab routine invovles:
- High Knees
- Squat Jumps
- Mountain Climber/ Burpee
- Knee Grab
“Tabata Something Else” is the name of a popular Crossfit WOD (Workout Of the Day). We have a demo video here with round-by-round scores so you can see how you match up in this grueling workout!
Here’s the workout:
- 8 Rounds of Pullups
- 8 Rounds of Pushups
- 8 Rounds of Sit Ups
- 8 Rounds of Squats
There’s no additional rest period between each exercise (aside from the 10 second rest interval). Good luck!
I got a gem of a video for you today. This simple and highly effective workout from trainer Haskel Garmaise can be done in a hotel room or at home – no equipment needed (aside from a good Tabata timer).
What I love about this workout is that it incorporates 2 simple workout protocols – the descending ladder and tabata training protocol followed by a simple ab workout to end.
The “descending ladder” means you perform 10 reps of a particular exercise in the first set, followed by 9 reps, then 8 reps and so on until you work your way down to 1. In this video, the example is as follows:
Set 1: 10 pushups, 10 sit ups and 10 squats
Set 2: 9 pushups, 9 sit ups and 9 squats
Set 3: 8 pushups, 8 sit ups and 8 squats
Set 4: 7 pushups, 7 sit ups and 7 squats
Set 5: 6 pushups, 6 sit ups and 6 squats
Set 6: 5 pushups, 5 sit ups and 5 squats
Set 7: 4 pushups, 4 sit ups and 4 squats
Set 8: 3 pushups, 3 sit ups and 3 squats
Set 9: 2 pushups, 2 sit ups and 2 squats
Set 1: 1 pushups, 1 sit ups and 1 squats
Next, is on to Tabata Exercises. Starting with our all time favorite – burpees, then jump squats, mountain climbers and plyometric lunges. You can either do all these separately as individual Tabata sets each or do it as part of one Tabata circuit.
Finally, the workout is ended with a simple ab routine of standard Ab Crunches or Figure 4 crunches.
Although Haskel Garmaise presented this as a “hotel room” workout when travelling, I think it makes a great total body workout program you can adopt for 3-4 times during the week. It covers all the major muscle groups and is a great cardiovascular workout too.
Check it out here:
If you think your regular Tabata routine is too easy – you can always modify it by adding more rounds and doing a second set right after the first.
Here’s an uncut video of Jason Yun doing two 12 round (instead of 8 ) Tabata interval sessions back to back with a 2 minute rest between sets.
In the first modified Tabata set (12 rounds), he’s doing Pushups, Squat jumps, Speed Rows and Monkey Jumps. So you will end up doing 3 rounds of each exercise.
The second set consists of Hindu Pushups, Super Lunges, Diamond Cutters, and Burps.
These are all body weight exercises and no equipment required aside from a good Tabata Timer. Check it out:
This weeks Tabata workout video consist of alternating between medicine ball throws and elastic band rows.
This routine will test your upper body endurance. The medicine ball will train your triceps, deltoids as well as your hand eye coordination. The elastic band rows will work out your back muscles and biceps.
TRX is a type of training that uses suspended straps and your own body weight, to build strength, balance, coordination, flexibility, core and joint stability, all while preventing injuries. See the video to see how it works.
The folks at Flo Fitness put out a video demonstrating 11 TRX exercises you can do Tabata style!
- TRX Jump Squats
- TRX Ice Skaters
- TRX Hip Press
- TRX Row
- TRX Lunge with Hop
- TRX “T’s”
- TRX “I’s”
- TRX Atomic Pushups
- TRX Chest Fly
- TRX Oblique Crunch
- TRX Pike
Pick 1 or up to 4 of these exercises in your next Tabata workout.
Here’s a video example of 3 buff guys doing Tabata Pushups. This video is a great example of what I wrote about in my last post about how to approach your workouts. Do you go hard on every round right from the begining? Or do you pace yourself so that you get the maximum effort that is spaced out evenly over the 8 rounds?
You can see that these guys are pretty spent before the halfway mark.
I prefer recording my reps and trying to beat my personal best score. This involves holding back on some of the earlier rounds and making sure that my lowest rep is my actual score.
This makes sure that I perform the maximum number of Tabata pushups and helps me to keep my form instead of risking injury.
How about you? Do you go hard from the first round? Or do you track your scores too?