Tabata Exercises - The Best For Your Workout

Joseph Marshall

|Tabata Training|

|Tabata Training|

Tabata is a form of high intensity interval training, perfect for people who are short on time. Let’s face it, when it comes to 30 minutes on the treadmill or a quick 5-10 minutes of interval training we all know which we prefer. Tabata training usually follows the 2:1 ratio for workout to rest periods so, for example, if you do 30 seconds intensive work this should be followed by 15 seconds rest. This training can be completed on a treadmill, bike and also on the rower as Tabata training benefits both fat burning and also cardio fitness. The basis of Tabata training is 4 minutes of intensive training. Such as spending 20 seconds sprinting followed by 10 seconds rest and then repeated 7 times. It can also be done using dumbbells, kettlebells and even body weight exercises.

Tabata workout Examples

Barbell workout

  • Squats
  • Shoulder press
  • Lunges
  • Deadlifts
Complete 20 seconds on each exercise then have a 10 second rest and start again. This can be made more intense by adding more weight to the bar or doing 8 separate exercises instead of 2 rounds of this one. More complex exercises can be added such as clean and press instead of the shoulder press.

Dumbbell workout

  • Chest press
  • Shoulder press
  • Bicep curl
  • Pec fly
Same as the Barbell workout do 20 seconds on each exercise with 10 seconds rest after each exercise.

Rower workout

  • 20 seconds flat out
  • 10 seconds rest
  • 8 rounds
Go flat out as fast as you can for 20 seconds then have a 10 second rest and repeat. This can be done just as easily on a treadmill but a word of caution when jumping onto the side skirts of the treadmill.

Kettlebell workout

  • Swing
  • Clean and press
  • Snatch
  • Single arm swing
Using a kettlebell burns calories but by combining this with tabata, training will torch calories and give you an intense workout!  


  • Tabata training is very intense and should not be done by beginners.
  • Like with anything, start off slowly and then gradually build up.
  • There is a greater risk of injury as you are doing lots more exercise in the same time period. This makes warming up, cooling down and stretching all essential.
  • Form and technique need to be a big focus. With tabata being so intense often these will both suffer.
  • Only use exercises that you are familiar with and can do correctly eg. If you cant squat don’t do it in your Tabata workout.
Any and all exercises can be included in a Tabata workout and the options are endless. You can do all cardio or you can combine the two together, it is entirely up to you! Comment below on which ones you found worked best and also how you found the workout.    

Tagged: Training

Subscribe to our newsletter

Signup for our newsletter to stay up to date on sales and events.