ALL LEVELS / strength and endurance / Tabata workout / 9 min
Equipment: your own bodyweight
Make it work, make it right, make it fast. This month’s workout is a deceptively simple bodyweight Tabata workout, one of those workouts that will test your stamina and endurance. As you know, the Tabata protocol is a 4-minute workout consisting of 8 exercises. Each exercise is performed in sequence for 20 seconds, with 10 seconds rest between each exercise.
However, in this Tabata workout, you will be performing 2 rounds with 1-minute rest in between. Meaning the total time will be 9 minutes.
The 8 exercises are performed in the following order:
- Squat jump
- Burpee
- Crab walk
- Crawl
- Long jump
- Jumping lunge
- Inverted jump
- Mountain climbers
Complete as many reps as possible of each exercise in the 20 seconds, then take a 10-second rest and move onto the next one. Complete 2 rounds with 1 full minute rest in between each round.
TABATA WORKOUT “FAST & FURIOUS”
SCALING
Use the following modifications to make the exercises easier (where necessary):
- Squat jump – perform a smaller jump
- Burpee – perform a squat thrust (no push up)
- Crab walk – same
- Crawl – same
- Long jump – jump a smaller distance
- Jumping lunge – perform a simple alternating lunge
- Inverted jump – perform a smaller jump
- Mountain climber – use smaller steps
As your endurance improves, you will be able to push yourself further each time you perform this Tabata workout.
EXERCISES
1. SQUAT JUMP
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Drive hips up.
- Bend knees on landing.
2. BURPEE
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Push hands into floor.
- Drive hips up.
3. CRAB WALK
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Arms straight.
- Keep hips low.
4. CRAWL
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Arms straight.
- Spread fingers.
5. LONG JUMP
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Drive hips explosively.
- Land on balls of feet.
6. JUMPING LUNGE
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Push off front leg.
- Drive hips up.
7. INVERTED JUMP
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Shoulders over wrists.
- Drive hips up and over.
8. MOUNTAIN CLIMBER
20 sec – as many reps as possible, then 10 sec rest
- Keep core tight.
- Squeeze shoulder blades together.
- Maintain shape.
Did you like this Tabata workout? Find more EVO workouts here:
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