15-Minute Tabata Workout

What is Tabata?

Tabata training is high-intensity interval training (HIIT) protocol that follows a format of 20 seconds of high-intensity activity followed by 10 seconds of rest per exercise. The cycle is a 4 minute duration.

Sample Tabata Workout Plan

No equipment is needed. Dumbbells can be used to increase intensity.

Warm up.

1. LUNGE JUMP. 20 seconds on. 10 seconds rest.

2. BURPEES. 20 seconds on. 10 seconds rest.

3. SQUAT OVERHEAD PRESS. 20 seconds on. 10 seconds rest.

4. SPEED SKATER. 20 seconds on. 10 seconds rest.

5. LUNGE JUMP. 20 seconds on. 10 seconds rest.

6. BURPEES. 20 seconds on. 10 seconds rest.

7. SQUAT OVERHEAD PRESS. 20 seconds on. 10 seconds rest.

8. SPEED SKATER. 20 seconds on. 10 seconds rest.

Once completed, rest for 1 minute. Repeat entire cycle 3 times for a total of 15 minutes.

Cool down.