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.
“Suicide sprints” is simply running from one point to another point and back with each sequential point extending further out.
For example you can use 4 markers. Place one as the start/ finish marker. The second one can be 10 yards out. The third and forth is placed 20, and 30 yards out. The drill is to run to the first point and back to the start, then run to the second point then back to the start, then on to the third point, and repeating again from the first point for several rounds.
This workout is very effective from training speed and endurance and is a fairly common drill for sports such as American football and soccer.
Tabata Suicide Sprints is a modified version. Just mark two points that are roughly around 20 to 30 feet apart. Then just run between the two points as many times as possible within 2o seconds. Then rest for 10 seconds and repeat for 8 rounds.
In the video example below, this is done indoors from wall to wall. You could also do it outdoors at a park or anywhere with sufficient running room. Just keep your Tabata timer on you and set it to beep to let you know when to start or rest. Simple, easy but brutal!
Do eight rounds of double-unders (rope passes twice under the feet on each jump) on Tabata time.
If you can’t do double-unders yet, then just do normal jumps or alternate 1 round of normal skipping with 1 round of double-unders. Worst case scenario, if you can’t do skips consistently, then just do jumping jacks.