Tabata workouts are a form of high-intensity interval training (HIIT), in which you'll perform at maximum effort for 20 seconds and then recover for 20 seconds. In this tabata, you’ll do five full-body exercises. Set an interval timer for six rounds for each exercise of 20-second intervals. You’ll be working as hard as you possibly can on the first 20-second intervals then resting on the other 20-second ones; in total you’ll do that for six rounds.
The easiest way is to download a free interval timer on your phone or use one on your computer. The video below will show you how to do all of the moves, but I've included short descriptions below! Let's get started.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Keep your arms at your sides. Lift your hips toward the ceiling. Make sure to tilt your pelvis and to pull your belly button toward your spine to engage your core. Press your feet into the floor and lift your hips to the ceiling as high as is comfortable. Keep your knees and thighs parallel and squeeze your butt on the top. Slowly lower vertebra by vertebra. Repeat.
Start in a push-up position, chin to your chest. Lift your right arm and at the same time your left leg off the ground. Change sides. Make sure that you’re engaging your core and staying balanced. If you’re just starting out, skip the legs and alternately lift your arm off the ground.
3. Overhead Lunge
Stand with the feet together and lift your hands over your head. Step one foot forward into a deep lunge position, with your hands kept over your head. The torso should remain upright. Engage your core. Drive the foremost foot into the ground and return to the starting position. Alternate leg and repeat.
NOTE: Engage your core throughout the exercise and lock the arms. If you’re already more advanced, you can use a weight that you can comfortably hold over your head (book, water bottle, or dumbbell) as well.
Start in a standing position with your feet shoulder-width apart. Lower your body into a squatting position and place your hands on the floor in front of you. Kick your feet back so that you land on your chest. Keep your hands firmly on the ground to support your body. Kick your feet back to the squat position and jump up. Repeat as fast as possible.
NOTE: If you’re just starting out. Lower your body into a squatting position and place your hands on the floor. Walk yourself back and slowly lower your body to the ground. Push yourself up and jump into a squat position; jump up and repeat.
Lie with your face down on your exercise mat and fully extend your arms in front of you. Bring your chin to your chest. Simultaneously raise your arms, legs, and chest off the floor and perform a "U" by pulling down your arms. Repeat.
A great way to monitor your progress and to stay motivated is to track your repetitions and your overall workout time. Write down each exercise and how many reps you did per 20 seconds and compare the results next time you do the same workout again. It’s a fun way to get better and compete against yourself.