Tabata exercises are a great way to spice up your workout routine. They are short, intense, and effective – and you can do them just about anywhere. Here are 20 of the best Tabata exercises to help you get started:
Burpees
This full-body exercise is a great way to work your upper and lower body at the same time. It’s tough, but it’s worth it! You’ll definitely feel the burn with this one. It’s a great way to get your heart rate up and blast calories.
Dumbbell Front Squat
This exercise is best performed with two light-to-moderate weight dumbbells. Hold the dumbbells at shoulder height with your palms facing forward. Squat down as if you were going to sit in a chair, keeping your back straight and your heels on the ground.
Mountain Climbers
This exercise is another excellent full-body move that works your upper and lower body simultaneously. It’s a great cardio move, and it will help you burn calories quickly. It’s simple but effective- perfect for a Tabata workout.
Russian Twists
This exercise is great for the abs, obliques, and lower back. To do a Russian twist, sit on the ground with your knees bent and pull your abs to your spine.
Hold your hand, place it at your chest, and twist your torso towards the right. After that, turn to the left. Keep your back pressed firmly against the ground throughout the exercise.
Push-Ups
This classic exercise is a great way to work your chest, arms, and core muscles. It’s simple to do, and you can do it just about anywhere. You can also modify it to make it easier or harder, depending on your fitness level.
Sit-Ups
Sit-ups are a great way to work your abs and core. They are one of the most common Tabata exercises. You can do them with or without equipment. It’s essential to keep your back straight and core engaged throughout the entire exercise.
Squats
Squats are a great way to work your lower body and get your heart rate up. They’re simple to do, and you can do a lot of variations to make them more challenging. You can do squats with weights in place or use a chair for support.
Squat Jacks
Squat jacks combine the benefits of squats and jumping jacks. It is a great way to work your entire body, especially for your legs and cardiovascular system. You can do this exercise in three simple steps: squat down, jump up and clap your hands overhead.
Superman
This Tabata exercise is a great way to work your core and upper body. Start by lying on your stomach with your arms and legs outstretched. Hold your position for the required 20 seconds and then repeat for 8 rounds.
Ski Abs
This exercise is incredible for targeting your abs and obliques and fantastic as a Tabata exercise. To do it, you’ll need to find a ski machine at the gym. Position the skis so that they are perpendicular to your body and hold onto the handles. Lean back slightly and slowly raise your knees towards your chest, then return to the starting position.
Reverse Lunges
This move targets your glutes, quads, and hamstrings. Start by standing with your feet hip-width apart. It’s crucial to maintain a neutral spine as you hinge at the hips and lower your body toward the floor.
Jumping Jacks
This classic Tabata exercise is a great way to get your heart rate up and your muscles moving. It’s simple, easy to follow, and a great way to start your workout. You can do as many jumping jacks as you want in Tabata intervals or mix it up with some other exercises.
Plank Jacks
This exercise is a great way to start your Tabata workout. It is an easy exercise that will get your heart rate up quickly. You can do plank jacks for the entire 20 seconds or mix it up with other exercises. Just make sure you keep your core engaged, so you do not lose your balance.
Hamstring Curls
Hamstring curls are a great exercise to do when you’re tight on time. They work your hamstrings and glutes and only take about four minutes to complete. This exercise can be done with or without weights.
Bicycle Crunches
This move targets your abs and is a great way to start your Tabata workout. To do bicycle crunches, lie on your back with your hands behind your head. Then bring your right knee in toward your chest and switch legs as you lift your left knee.
Be sure to keep your core engaged the entire time.
Jump Squats
Jump squats are a great way to get your heart rate up and work your glutes and quads. They only take two minutes to complete, so they’re a perfect exercise to do when you’re short on time.
Reverse Crunches
Reverse crunches are great to work your abs. They’re also a quick exercise and only take about two minutes to complete. This move can help to tone your abs and stomach.
Tabata Sprint
Tabata sprint is a challenging exercise, especially for a beginner. It can be done with or without any equipment. This exercise involves sprinting in place for 20 seconds and then resting for 10 seconds. Repeat this cycle for 4 minutes.
Windshield Wipers
This exercise is an excellent way to work your obliques. To do this exercise, lie on your back with your legs and arms in the air. Bring your knees and elbows towards each other, then rotate them to the other side.
Kettlebell Swing
This Tabata exercise is a great way to work your entire body. It’s also a great way to burn some calories. You’ll start by swinging the kettlebell back and forth between your legs.
Then, you’ll explosively swing the kettlebell up to shoulder height. Be sure to keep your core engaged throughout the entire exercise.
