• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Workout of the month: Tabata x 3

    5th October 2020
    Tabata workout - entraînement tabata - EVO Fitness

    ALL LEVELS / Tabata workout for strength, speed, endurance / 15 mins

    Equipment: None

    Think about this month’s workout as one that you can do anywhere. Bodyweight-only, this Tabata workout requires no equipment — just a small amount of space. Thus, making it a great option to get outdoors — a garden, a local park or, if you have one, a balcony. Of course we can’t think of a better place to perform it than one of our EVO fitness clubs, with all the space you need for a complete workout.

    This month we are going old school by doing a simple Tabata workout. To make it more challenging, we are actually suggesting 3 Tabatas — hence the name, Tabata x 3. Just as a reminder, a Tabata workout consists of 20 seconds of work plus 10 seconds of rest. It should be performed 8 times, for a total of 4 minutes.

    This is a progressive workout, which means it gets more challenging as you progress from one exercise group to the other. The good news is you don’t have to worry about reps – you just need to focus on working hard in each 20-second cycle. 

    As promised, here are the 3 Tabatas. Don’t worry, between each of them you will have one minute to catch your breath.

    TABATA WORKOUT 1

    1. Squat
    2. Burpee
    3. Squat
    4. Burpee
    5. Squat
    6. Burpee
    7. Squat
    8. Burpee

    (rest for 1 minute)

    TABATA WORKOUT 2

    1. Squat
    2. Mountain climber
    3. Butt kicks
    4. Burpee
    5. Squat
    6. Mountain climber
    7. Butt kicks
    8. Burpee

    (rest for 1 minute)

    TABATA WORKOUT 3

    1. Squat
    2. Mountain climber
    3. Butt kicks
    4. Burpee
    5. Jumping jacks
    6. Push-up
    7. Jumping lunge
    8. Plank hold

    (rest for 1 minute before cool-down)

    EXPERT TIPS

    • Perform each exercise as fast as possible — making sure, of course, that you keep a proper form and control over your moves. 
    • You can see how this workout starts with two big exercises performed back to back — this will bring on a considerable cardio challenge, so pace yourself. In the 2nd and 3rd Tabatas, we are adding more exercises, which will progressively challenge your work capacity. With this in mind, pace yourself well.

    Benchmark your progress by counting the total number of reps — the goal is to try to beat it next time.

    TABATA WORKOUT 1

    1 – SQUAT

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Drive hips up.
    • Concentrate your weight through the centre of the feet.

    2 – BURPEE

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Push your hands into the floor.
    • Drive your hips up.

    3 – SQUAT

    20 seconds exercise, 10 seconds rest.

    Join EVO Fitness

    4 – BURPEE

    20 seconds exercise, 10 seconds rest.

    5 – SQUAT

    20 seconds exercise, 10 seconds rest.

    6 – BURPEE

    20 seconds exercise, 10 seconds rest.

    7 – SQUAT

    20 seconds exercise, 10 seconds rest.

    8 – BURPEE

    20 seconds exercise, 10 seconds rest.

    Now, rest for 1-minute before moving to the workout number 2.

    TABATA WORKOUT 2

    1 – SQUAT

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Drive hips up.
    • Concentrate your weight through the centre of the feet.

    2 – MOUNTAIN CLIMBER

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Squeeze your shoulder blades together.
    • Maintain shape.

    3 – BUTT KICKS

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Make sure you land on the ball of your foot.
    • Maintain fast rhythm.

    4 – BURPEE

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Push your hands into the floor.
    • Drive your hips up.

    5 – SQUAT

    20 seconds exercise, 10 seconds rest.

    6 – MOUNTAIN CLIMBER

    20 seconds exercise, 10 seconds rest.

    7 – BUTT KICKS

    20 seconds exercise, 10 seconds rest.

    8 – BURPEE

    20 seconds exercise, 10 seconds rest.

    Time for a final 1-minute rest before moving to the last part of this workout.

    TABATA WORKOUT 3

    1 – SQUAT

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Drive hips up.
    • Concentrate your weight through the centre of the feet.

    2 – MOUNTAIN CLIMBER

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Squeeze your shoulder blades together.
    • Maintain shape.

    3 – BUTT KICKS

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Make sure you land on the ball of your foot.
    • Maintain fast rhythm.

    4 – BURPEE

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Push your hands into the floor.
    • Drive your hips up.

    5 – JUMPING JACKS

    20 seconds exercise, 10 seconds rest.

    • Keep your core and glutes tight.
    • Make sure you land on the ball of your feet.
    • Maintain a fast pace.

    6 – PUSH-UP

    20 seconds exercise, 10 seconds rest.

    • Keep your core and glutes tight.
    • Shoulders should be over your wrists.
    • Maintain your body in a straight line.

    7 – JUMPING LUNGE

    20 seconds exercise, 10 seconds rest.

    • Keep your core tight.
    • Push-off the front leg.
    • Drive your hips up.

    8 – PLANK HOLD

    20 seconds exercise, 10 seconds rest.

    • Keep your core and glutes tight.
    • Squeeze shoulder blades together.
    • Maintain shape.

    Tabata workout is now done. Time to find another challenge:

    4 PROPRIOCEPTION EXERCISES FOR A BETTER BODY CONTROL

    WORKOUT OF THE MONTH: BACK TO BACK

    4 CORE BAG EXERCISES TO MASTER HIS MONTH

    Instagram Follow EVO Fitness
    Share
    0

    Recent Posts

    weighted vests
    22nd March 2023

    5 benefits of weighted vests


    Read more
    superset workout
    20th March 2023

    Workout of the week: 20-min superset workout


    Read more
    Mobility Training - entraînement de mobilité - EVO Fitness
    10th March 2023

    What is mobility training & why it should become part of your routine?


    Read more

    Recent Posts

    • 5 benefits of weighted vests

      5 benefits of weighted vests

      22nd March 2023
    • Workout of the week: 20-min superset workout

      Workout of the week: 20-min superset workout

      20th March 2023
    • Workout of the week: 10-min no-equipment cardio workout

      Workout of the week: 10-min no-equipment cardio workout

      10th March 2023
    • What is mobility training & why it should become part of your routine?

      What is mobility training & why it should become part of your routine?

      10th March 2023
    • Workout of the week: 10-min bodyweight cardio workout

      Workout of the week: 10-min bodyweight cardio workout

      6th March 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us