Tabata. It’s such a cool word. Kind of like a combination of Hakuna Matata (according to The Lion King, it means no worries for the rest of your days) and Tae Boe (that kick-butt workout that was all the rage in the late 90’s). Soooo I could say this 10-minute Tabata is a worry-free, kick-butt workout. Or I could explain what Tabata really is – a high intensity interval training workout comprised of 20 seconds of work and 10 seconds of rest.
I love tabata workouts because they are crazy effective (you burn a ton of calories) and the bursts of activity are short. Just when you feel you can’t go anymore, your 20 seconds is up. How neat-o is that?
This workout is the perfect total-body circuit to get your heart rate up quickly and calories burning from the first second to the last. It was created when you have very little time in the day to fit in activity. Plus you can do this anywhere, since you don’t need a ton of space or equipment.
The 10-minute Tabata is a series of 10 exercises. This is a go-all-out workout – just carve out ten minutes and push yourself – you won’t regret it! When you feel like you’ve mastered it and have a little more time, perform each of the following exercises five times (instead of two) before shifting to the next movement for a 25-minute power circuit.
Overhead Jacks: Start with your legs together, wrists in fists in front of your shoulders. Jump and spread your feet out while punching your arms overhead, palms facing each other. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Alternating Switch Kicks: Kick your right leg up, leading with the knee and bring your elbows in near your rib cage. Then kick your left leg. Do this continuously for 20 seconds. Take a 10 second rest. Then repeat.
Wide Jumping Burpees: Start with your feet and palms on the ground. Extend your legs behind you, feet wider that shoulder width apart. Then bring your knees back in towards your chest and hop up as high as you can, bringing your arms overhead. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Jumping Side Hooks: Start with your feet together in a squat position with your left arm bent in front of your chest. Hop and switch arm positions by bringing your rear arm out to the side and ending in front, executing a jabbing hook. Then switch to the other side. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Hopping Lunge to Squat: Start in a left lunge, right wrist in front of your right shoulder. Hop into a squat position, bring your wrists together in front of your chest. Then hop to a right lunge. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Mountain Climbers: Start in a straight-arm plank position, wrists directly under your shoulders. Bring your right knee into your chest then switch and bring your left knee into your chest, hopping during each leg switch. Do this consecutively for 20 seconds. Take a 10 second rest. Then repeat.
Side Reach with a Hop: Start reaching your left hand down to your right foot, both knees slightly bent. Hop as high as you can, bringing your wrists in front of your chest, then reach for your left foot with your right hand as you land. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Side Runners: Start in a lunge, right foot in front, knee directly over your ankle. Then jump as high as you can, keeping your feet split and land back the same lunge position. Do this for 20 seconds. Take a 10 second rest. Then repeat with your left leg forward.
Wide In-and-Out Abs: Start in a straight arm plank, wrists directly under your shoulders and feet wider than shoulder width. Jump both feet in towards your chest then back out. Do this for 20 seconds. Take a 10 second rest. Then repeat.
Heismans: Start with your left knee up and in towards your chest, right arm by your right shoulder, palm facing inwards. Hop over an imaginary bed pillow to the other side, bringing your right knee up and left arm towards your shoulder. Do this for 20 seconds. Take a 10 second rest. Then repeat.
TABATAAAAAAA. Give yourself a pataaaaaaa on the back because you nailed a really great workout. Are you ready to take it to the next level? Perform each exercise and rest cycle three times before moving to the next exercise? If you loved this heart-pumping workout, try this 20-minute heart blast HIIT too!
Pragati // Simple Medicine says
I’ve been looking for more workouts that don’t require equipment and can be done in the backyard. This is perfect! Pinning 🙂
I’m all about the at-home workouts! With a busy toddler, it’s hard to find time to get to the gym! Thanks Pragati!
Rebecca @ Strength and Sunshine says
I love tabatas! Especially when burpees are involved 😉
Ahhh burpees – they hurt so good!! Tabata workouts are the bomb! Glad we agree on that.
Kristin C says
That looks intense! I would like to try this, but I’d have to skip the Burpees due to a hip injury.
You could totally skip the burpees and sub for butt kickers (literally kicking your heel up towards your bum) or even just simple jumping jacks! Thanks Kristin.
I had never heard of Tabata before this but it looks like a great workout to squeeze in when you don’t have much time. Thanks for sharing!
TOTALLY! Tabata workouts are awesome – seriously every time I think, “Ok I’m ready to quit” the 20 seconds is up and I get a rest. Mind games are the hardest part!
Beverley @ sweaty&fit says
GRRRRRL im so jealous of your arms. GIMME THEM. 😉
Workout looks great and as always, some creative new moves i’ve never tried! I gotta incorporate more of them into my workouts. I like the side reach with hop cause of the quick change of direction
Oh stop! You of all people shouldn’t be jealous of ANYTHING! Silly girl. Those side hooks are killer!
I have never done tabata before! I looks like a great workout. I’m definitely saving this for after I have my baby!
Congrats Brittany! I didn’t know you were expecting!!!
Paige @ An Uncomplicated Life Blog says
First, heck yes to tabata – look at what awesome shape you’re in! I did it regularly after I had my son and was prebaby weight and back in my jeans in 2 months. I cannot wait to get at it again after I have this baby! You’ve made me all excited. Plus, the workout goes by so fast when it’s broken down into the spurts!
YAY another baby?! Do you know what you are having! Take care of yourself momma, plenty of time to Tabata it out!! Thanks for the sweet words. And YES, small spurts make hard workouts go so quick!
Heather with WELLFITandFED says
I am a total sucker for a TABATA. Such a great way to get a power workout in a short amount of time. Love them! BTW Your legs are ridiculous!! They are so ripped and fabulous. Sorry to fawn all over you but it is true. 🙂 I absolutely love reading your posts BTW.
ME TOO! Quick workouts are key for me. Oh my gosh you make me blush!! Thanks so much Heather – you made my day today! xo
Carol Cassara says
I’ve never heard of this, but your fitness level is obvious. So, it must be good!
Awe thanks Carol! It IS good. So good.
Blair @ The Seasoned Mom says
You know I love a tabata workout, and this one looks awesome. The burpees…always a killer!!!
Tabata lovers unite!!!!
Shann Eva says
This looks like an awesome workout! Quick (probably silly) question…how do you time the 20 seconds? Just count in your head?
Hey Shann – I do a few things – I’ll set two alarms on my phone to time it or I wear a digital workout watch/heart rate monitor that shows the minutes per second. I wouldn’t rely counting in your head, as when you are tired you may count too slow or too fast. Hope that helps!
Keitha The Bajan Texan says
i am just loving your posts, thanks for linking up to PWW. I think this kind of post would do great on YouTUbe as a short 10 min video that people can follow along to. I would love to collaborate with you on something like that if you want. shoot me an email firstname.lastname@example.org
Keitha you are too kind! YouTube is definitely on my ‘to-do’ list. Seems like there aren’t enough hours in the day! I’m going to shoot you an email 🙂
Wow, I am totally impressed with this post! Love that you not only put together a great workout, but showed us how it should look, too! I definitely need to hop on the Tabata wagon – I’ve heard it gives such great results!
Thanks Jenn! Tabata is the ticket my friend! Such a good workout in a short span of time.
Jes @Mommyenvy says
I needed this! No equipment workouts!
Love love love no equipment workouts. That you can do anywhere. During toddler nap time. WIN!
Hilary | For the Love of Basil says
Girl your arms!!! Okay yup, deff trying this workout!
Whoo hoo! Get it girrrrrrl!
Jess @hellotofit says
Giiirl look at those muscles! Tabata workouts are a KILLER. Great post 🙂
Yay for no equipment tabata workouts!! This one looks ridiculous intense girlfriend. So much jumping!! That stuff gets my heart rate up like CRAZY. I finished a workout this week with an EMOM workout that was 15 wall balls then 10 burpees. OMG I thought I was going to die – in the best way 🙂
Ok I just heard about the EMOM workout. And I am super intrigued. Burpees man, burpees are hardcore. Hate ’em while doing ’em but then seek to find an “I Love Burpees” bumper sticker (that may be a true story). You are so bad @ss my friend!
This is so awesome! I am thrilled to have found your blog via our facebook blogging group. I have never heard of Tabata, and this workout completely resonates with me. I can’t wait to try this! Thank you!
THANK YOU AARIKA! Isn’t the blogger community great? Love all the support. I have a lot of ‘favorite’ workouts, but for realz, Tabata is up there!