Project Description

Tabata training can be done with a number of different exercises, but the best approach is to use functional bodyweight exercises that incorporate as many muscles in the movement as possible to get the most benefit.


Tabata training entails 20 seconds of ultra-intense exercise, followed by 10 seconds of rest, repeated continuously for eight cycles, taking a total of four minutes to complete. 


  • Burpees
  • Jump lunges
  • Reach push-ups
  • Squats
  • Mountain climbers
  • Bridge marches

  • STEP 1, THE TABATA: For each exercise, perform 8 rounds of 20 seconds with all-out intensity, followed by 10 seconds of rest (total time 24 minutes).

  • STEP 2: Rest 90 seconds between each exercise tabata.

  • STEP 3: End the workout with the finisher.

Jump lunges 

Take a large step forward with your hands on your hips. Dip downwards into the lunge. 

HOW TO:  With an explosive movement, jump upwards. Switch your legs in mid air. Land with the opposite leg in front of you, in the lunge position. Repeat the move by continuously switching legs mid air.

FORM TIP:  Don’t let your knee extend over your toes in the deep lunge position. 

jump lunge


From a standing position, drop into a deep squat. Place your hands on the floor in front of you. 

 HOW TO:  Jump your feet back into an extended plank position, then jump your feet back up into the deep squat position, with your knees under your chest. Leap up as high as possible with your arms overhead. Land back into the deep squat position and repeat the sequence.


Reach push-ups

Drop into a push-up position, with your hands directly under your shoulders and legs extended. 

HOW TO:  Keep your head down as your bend your elbows to lower yourself down. Descend until your chest is almost touching the ground. Pause, then press back up. Engage your core and lift one arm up and out in front of you to complete the rep. Repeat the sequence and lift the opposite arm in the subsequent rep. Continue in an alternating fashion. 

FORM TIP:  Do not lock out your elbows at the top of the push-up movement

reach push up


Stand with your feet shoulder-width apart. Bend your knees and drop your hips to descend into a deep squat. 

HOW TO:  Pause briefly at the bottom, then press back up through your feet, straightening your legs and extending your hips as you do so. Return to the standing position before repeating.

Mountain climbers

Drop into a extended push-up position with your body supported on your hands. 

HOW TO:  Bring one leg up, bending your knee so that it rises up beneath you to chest level. As fast as possible, return your leg to the starting position and repeat with the other leg.

mountain climber

Bridge march

Lie on your back, on a mat, with your feet flat and knees bent at 45 degrees. Push through your heels to lift your hips off the floor. 

 HOW TO:  Hold the extended bridge position, then raise one leg, maintaining the knee in the bent position. Return your leg back down and repeat on the other side. Continue raising one leg after the other in a marching fashion, performing up to 15 reps on each side

bridge march

High knees

In a standing position, with your feet hip-width apart under your hips, rapidly drive one knee up to waist height. 

 HOW TO:  Place it back down under your hips again, then immediately raise the other knee up in a rapid sprinting-like movement. Continue alternating legs for the duration of the ‘finisher’ interval.