Archive for the Single Tabata Exercises Category


Tabata Kettle Bell – Viking Press

Clint Herring of Dynamic Solutions performs a Tabata protocol by doing the Viking Press with a 53lb kettlebell. The 10 second rest between each interval is done by holding the kettlebell overhead. We recommend using a lighter kettle bell if you are not used to doing Tabata intervals or using kettlebells.

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16 kg Kettlebell Thrusters – Tabata Style!

Julie Coder of Dynamic Solutions demonstrates how to perform a kettlebell thruster Tabata circuit. A note for personal trainers – I like the distance kept between the trainer and Julie. This is a good way for a trainer to support a great workout without getting in the way.  

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Tabata Running on a Treadmill

The original Tabata Protocol was designed for exercise bikes. However, the biggest challenge with doing tabata drills on cardio machines is the stopping and restarting between each interval. Here’s a video demo of how to do it on a treadmill. Note: please be careful when getting back on the treadmill. Always keep your hands holding […]

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Tabata Cardio Combo – Workout 5

This is the final part of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV. Workout #5 is a jump lunge variation. Hop forward into a lunge position, then kick back and switch legs and hop forward for a lunge on alternate leg. Repeat for 20 seconds then stopping to rest for 10 […]

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Tabata Cardio Combo – Workout 4

This is part 4 of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV. Workout #4 is a great cardio workout and also great for the legs and butt! Take big leap forward landing in the squat position and taking to small hops backwards to your starting position. Its only 4-minutes, but after […]

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Tabata Cardio Combo – Workout 3

This is part 3 of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV. Workout #3 is alternating jump-lunges! Warning: if you have weak knees than you may want to just do simple lunges without the jump when alternating between the left and right leg. Its only 4-minutes, but after the first 2 […]

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Tabata Cardio Combo – Workout 2

This is part 2 of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV. For most people, this would be a complete workout already! Workout 2 is BURPEES!  20 seconds on at maximum intensity, then 10 second rest. Repeat 8 times for a total of 4 minutes.

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Tabata Cardio Combo – Workout 1

This is a great Tabata routine courtesy of Suzana from BodyRockTV. This is only part 1 of her routine but for beginners and as a cardio workout, its already a killer. Don’t believe me? Think its easy? Give it a try and see for yourself. In this routine, you skip rope with high knees – […]

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Tabata Kettle Bell Swings

Another example of a simple and quick exercise using a Kettle Bell. This exercise works out the quadriceps, core muscles, arms and back for the swinging motion. If you don’t have a kettle bell, use a dumb bell and alternate each arm during the top of the swing.

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Tabata Training: Insane 40kg Sandbag Lifts

This is a Tabata workout designed for pure pain. The exercise requires use of your quadricapes, arms, back and core muscles for stabiliztion. The concentration on the single 40 kg sandbag means that you will lifting a total of 1,800kg in 4min! That’s what I call a workout.

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