Workout of the week: 30-min full-body Tabata workout

ALL LEVELS / full-body Tabata workout / 30 minutes

Equipment: Dumbbells, kettlebell, dips bar, cable station & gym mat

Summer is here, and that can impact your workouts. After all, this season constantly lures us into activities that aren’t exactly fitness related, which is perfectly normal. Longer days, higher temperatures and more free time can reduce the amount of time you spend exercising. . Summer begs for short, intense and effective workouts, and Tabata combines all that. It’s a type of HIIT (High-Intensity Interval Training) consisting of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest, making it the perfect activity for your summer. 

That’s why we’ve prepared this full-body Tabata workout. As stated above, you’ll perform each exercise for 20 seconds, resting for 10 seconds after. This workout has 5 Tabatas, each with 2 exercises to be performed in 5 rounds. Only after completing the 5 rounds, do you move on to the next Tabata. You’ll get 1-minute rest between each Tabata. In total, this workout should last around 30 minutes.

1st Tabata

1. Goblet squat
2. Advanced push-up

2nd Tabata 

1. Kettlebell swings
2. Commandos

3rd Tabata 

1. Kettlebell bent over row
2. Squat jumps

4th Tabata 

1. Dumbbell hang power clean
2. Dips

5th Tabata 

1. Low-pulley squat to shoulder press
2. Hip lifts

Ready, set, go!

WORKOUT SETUP

• 5 Tabatas
• 2 exercises each Tabata
• 20 sec on, 10 off each exercise
• 5 rounds each Tabata
• 1-minute rest between Tabatas
• 30 minutes
• Equipment: Dumbbells, kettlebell, dips bar, cable station & gym mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

• Dumbbells = water bottles filled with water and / or sand
• Kettlebell = bag with some weights, such as books, cans of food 
• Cable station = bag with some weights, such as books, cans of food

Alternative exercises

• Low-pulley squat to shoulder press – perform the same movement using a bag with some weights inside.
• Dips on the bar – perform them on a stable chair, small table or gym bench, like this.

WORKOUT EXERCISE LIST

1st TABATA

5 rounds

1 – GOBLET SQUAT

20 sec on, 10 sec off

• Stand tall and hold a dumbbell vertically, putting your hands below the top of the weight. 
• Place the dumbbell against your chest and keep it there throughout the whole movement. 
• Squat, keeping your core tight and back upright. 
• Get back up, placing the strength on your feet during the movement.
• Repeat. 

2 – ADVANCED PUSH-UP

20 sec on, 10 sec off

• Place a mat on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position. 
• Slowly lower your upper body towards your hands by bending your elbows.
• Try to push your elbows slightly backwards instead of pushing them to the sides.  
• Hold the bottom position for a brief moment and push yourself back up to the starting position. 

2nd TABATA

5 rounds

1 – KETTLEBELL SWINGS

20 sec on, 10 sec off

• Hold the kettlebell with your 2 hands and hinge the hips to initiate a swing.
• Make sure you keep your core tight and squeeze the shoulder blades together.
• Rapidly drive hip extension to swing the kettlebell upwards.
• Control the downswing with a hip hinge swinging the kettlebell between the legs.
• Repeat.

2 – COMMANDOS

20 sec on, 10 sec off

• This exercise also requires you to start in the standard plank position. 
• Keep your core tight and your head neutral. 
• Push up your right hand until that arm is straight. Then, repeat the process with your left hand and arm until you are in a high plank position. 
• Then, lower your back down to your starting position on your right and left arm, respectively. 
• Switch hands.

3rd TABATA

5 rounds

1 – KETTLEBELL BENT OVER ROW

20 sec on, 10 sec off

• Lean forward at a 45-degree angle.
• Keep the weight on your heels and bend your knees. 
• Keep your back flat from shoulder to hips. 
• With the kettlebell on your right arm, row the kettlebell up towards your hip. 
• Squeeze your shoulder blades together. 
• Control the movement and bring the kettlebell down.
• Repeat and change arms every 5 reps. 

2 – SQUAT JUMPS

20 sec on, 10 sec off

• Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement. 
• Quickly bend the knees and hips (to about a ¼ squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.
• As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump. 
• Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force. 
• Reset the body and repeat.  

4th TABATA

5 rounds

1 – DUMBBELL HANG POWER CLEAN

20 sec on, 10 sec off

• Grab two dumbbells and rest them over your shoulder. 
• Engage the core and maintain your back straight. That’s your start position. 
• Deadlift the dumbbells between your legs into a hang position. 
• Then, extend your hips and legs quickly, returning to the start position. 
• 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.

5th TABATA

5 rounds

1 – LOW-PULLEY SQUAT TO SHOULDER PRESS

20 sec on, 10 sec off

• Attach two handles to the lowest position possible on a pulley station. 
• The exercise’s starting position is standing up straight with your elbows bend and a handle in each hand. 
• Slowly squat down while keeping your upper body straight. 
• Once you’ve reached the lowest position, explode back up and push your arms up towards the ceiling. 
• Hold at the top for a moment and slowly return to the lowest position. 

2 – HIP LIFTS

20 sec on, 10 sec off

• Lay back in supine position and brace your core. 
• Place your hands under your buttocks. 
• Raise your legs straight above your hips, raising your hips towards the ceiling too. 
• Make sure your buttocks are lifted entirely from the mat. 
• Lower the hips back to the surface. 
• Drop the legs slowly until they hover just above the ground. 
• Repeat.

Looking for more training sessions like this full-body Tabata workout? Check below:

• 30-min cardio Pilates workout
• 20-min barbell strength workout
• 25-min functional full-body workout
• 30-min full-body strength workout
• 15-min full-body workout for time
• 45-min strength and core workout
• 30-min functional strength workout
• 15-min full-body EMOM workout
• 12-min cardio AMRAP workout
• 20-min functional full-body workout
• 15-min rowing workout
• 10-min functional upper body workout
• 20-min lower body dumbbell workout
• 20-min strength cable workout
• 18-min EMOM workout for strength