The Tabata Circuit

Tabata workouts have saved my butt over the past six months of craziness. Ever since I got hooked on this workout, I’ve implemented these quick l’il intense sweat sessions into my training regularly. Sometimes as a little finisher after lifting, sometimes as a way to mix things up, or sometimes as back to back to back to back to back craziness. 

Such is the case with this gem of a sweat session. 

You can pretty much do it anywhere, any time. I’m known to do this one in our kitchen (where our pull up bar is), or on our patio, or my favorite…right by the TV at 8:45 pm while my husband watches reruns of Entourage.

What you’ll need: A set of Dumbbells (I use these), a pull up bar (if you don’t have one, just think of another move), and I definitely recommend downloading some sort of tabata timer app. I use the tabata timer pro (free version) It’s so much easier to just listen to beeps rather than check your watch al the time. And it will still work and beep while music is playing. 

Wait a sec, Tabatawhat? Tabata = A high intensity interval training developed by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Basically, you push yourself as hard as you can for 20 seconds and then rest for 10 seconds. Repeat 8 times. Boom. That’s one set of Tabata, Which takes 4 minutes.

…and we’re going to do five sets in a row. So it’s a good solid 20 minutes straight. 

Here you go. 

1 set = 8 moves total. (I suggest doing moves you dread doing for 20 seconds straight.)

Do each for 20 seconds, rest for 10 seconds, then move on to the next. 

1. Burpies

2. Kettlebell swings

3. Dumbbell push up to rows

4. Bodyweight roll ups

5. Squat jumps

6. Pullups with leg lift (do 1 pull up then hang here and do a leg lift)

7. Thrusters

8. Plank climbs

That’s one set. Now do four more for five total. (No breaks other than the 10 seconds in between moves. High five.)


Go grab some water, stretch, seize the day, and enjoy feeling feel like some sort of superhero. Or just realll awake and sweaty.

Gosh I love workouts like this. Who knew you could cram so much into 20 minutes. 

Tabataaaaaahhhhhh. I heart you. Our bodies do to.

 Lazercut leggins by Yoga Design Lab. More on these crazy and comfy beauties soon. Sorry I am not doing anything related to the workout in the pic…but I am stretching at least. 

Leave a Comment

Your email address will not be published. Required fields are marked *