Workout of the week: 20-min Tabata workout

15th January 2024

ALL LEVELS / Tabata workout / 20 minutes

Equipment: Dumbbells, incline chest machine, dips bar, kettlebells & gym mat

In the realm of New Year resolutions, terms like metabolic, functional or isometric can seem like an overwhelming labyrinth. Amidst those terms is HIIT, an acronym for High-Intensity Interval Training. Among the different types of HIIT workouts is Tabata.

Created by Dr Izumi Tabata, it consists of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest, the perfect timing to the tone for an exciting fitness journey ahead of you this new year.

Today’s Tabata workout has 4 Tabatas in it, each with 2 exercises to perform in 4 rounds. Only after completing the rounds, you move on to the next Tabata. You’ll get a 1-minute rest between each Tabata. In total, this workout should last around 20 minutes.

Tabata 1

Dumbbell box step-ups
Push-row combo

Tabata 2

Incline chest press
Dips

Tabata 3

Kettlebell deadlift
One arm row

Tabata 4

Mountain climbers
Side plank

Ready? Let’s HIIT it!

WORKOUT SETUP

4 Tabatas
2 exercises each Tabata
20 sec on, 10 off each exercise
4 rounds each Tabata
1-minute rest between Tabatas
30 minutes
Equipment: Dumbbells, incline chest machine, dips bar, kettlebells & gym mat

WORKOUT EXERCISE LIST

1st TABATA

4 rounds

1 – DUMBBELL BOX STEP-UPS

20 sec on, 10 sec off

Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.

2 – PUSH-ROW COMBO

20 sec on, 10 sec off

Grab a pair of dumbbells and set your body up.
Your hands and feet should be more than shoulder-width apart.
Now lower your body until your chest is parallel to your hands.
Push up with power and row one dumbbell at a time up to your chest.
Slowly return to the starting position until you have reached the desired rep range.

2nd TABATA

4 rounds

1 – INCLINE CHEST PRESS

20 sec on, 10 sec off

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

2 – DIPS

20 sec on, 10 sec off

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

3rd TABATA

4 rounds

1 – KETTLEBELL DEADLIFT

20 sec on, 10 sec off

Grab a kettlebell and place it between your feet that should be shoulder-width apart.
Slightly bend your knees, bend your upper body forward and grab the handle.
Now tension your core and while keeping your back straight lift the kettlebell up to hip level.
At the top, you should be standing proud while keeping your shoulders, core and glutes under tension.
Now slowly return back down while keeping the tension in your body.
Repeat.

2 – ONE ARM ROW

20 sec on, 10 sec off (unilateral per round)

Hinge back your hip.
Pick up a medium-weight kettlebell.
Engage the lats and row the bell.
Make sure you bend your elbows and retract your shoulder blades.
Repeat.

4th TABATA

4 rounds

1 – MOUNTAIN CLIMBERS

20 sec on, 10 sec off

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be in line with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Pull your knees alternately to your chest.
Make sure you’re standing on your hands with a tight core.

2 – SIDE PLANK

20 sec on, 10 sec off (unilateral per round)

Lie on the floor on your right side and with your left foot placed on top of your right foot.
Place your right forearm below your right shoulder.
Raise your hips while concentrating on your core. Raise your hips until your body is fully aligned and straight.
Hold for 20 seconds.