Workout of the week: 15-min full-body Tabata workout

14th March 2022

ALL LEVELS / full-body Tabata workout / 15 minutes

Equipment: Exercise mat

The fitness industry is prolific on types of workouts and acronyms: cardio, functional, isometric, strength, the list goes on and on, which makes it difficult not to lose track sometimes. Take HIIT, for example. It’s short for High-Intensity Interval Training, and the name says it all: short bursts of intense exercise alternated with low-intensity resting periods. But there’s more: under the HIIT training umbrella, you’ll find EMOM, AMRAP, and today’s star Tabata. Developed by Dr. Izumi Tabata, it consists of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest.

This full-body Tabata workout is divided into 3 groups with 2 exercises each — meaning it consists of 3 different Tabatas. You’ll perform each for 5 minutes and in 5 rounds, which will take you around 15 minutes to complete.

1st group

Push-ups
Jumping lunges

2nd group

Tuck jump burpees
Dips

3rd group

Commando
Flutter kicks

Ready? Let’s start this Tabata!

WORKOUT SETUP

3 groups with 2 exercises each
20 seconds on, 10 seconds off
5 rounds
5 minutes each group
15 minutes total
Equipment: Exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

5 rounds

1st GROUP

1 – PUSH-UPS

20 sec on, 10 sec off

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

2 – JUMPING LUNGES

20 sec on, 10 sec off

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

2nd GROUP

1 – TUCK JUMP BURPEES

20 sec on, 10 sec off

Stand with your feet shoulder-width apart and your arms by your sides.
Bend your knees and place your hands on the ground.
Kick your legs out as you drop your body close to (but not on) the floor, elbows bent.
Push up with your arms and hop your legs up to reach them.
Immediately jump up in one explosive movement and bring your knees to your chest. Tap your knees with your arms.
As you land, slightly bend your knees.
Reach your hands back down to the floor and immediately repeat.

2 – DIPS

20 sec on, 10 sec off

Sit on the edge of the gym bench. Grasp the edge of it, pointing your fingers to your feet. Make sure your legs are extended, with your heels touching the floors.
With your palms, press to lift your body and slide forward, clearing the edge of the bench.
Now lower yourself until your elbows are bent.
Slowly push yourself back up to the starting position.
Repeat.

3rd GROUP

1 – COMMANDO

20 sec on, 10 sec off

Start this exercise in the standard push-up position, with your arms straight.
Make sure you keep your core tight and head neutral.
Lower your right arm until you have your elbow on the floor., repeat the process with your left hand and arm until you are in a plank position.
Push your right and left arms to make it to the starting position.
Then, perform a push-up. That’s one rep.

2 – FLUTTER KICKS

20 sec on, 10 sec off

Start by positioning yourself on the exercise mat by making a 45 degrees angle with your back.
Use your elbows to support you.
Extend your legs fully out, as straight as possible.
Lift your heels off the floor explosively, making up and down movements for the indicated time.