Tabata

Intense Duration 38 minutes

Target Areas: Full Body

Equipment: Box or Step, Pull Up Bar, Dumbbell, Kettlebell

Added By Blake Williams

Exercises

Set 1: 4 rounds

Push-Ups

20 seconds

Rest

10 seconds

❤️ Vigorous (Zone 3)

Step Ups

20 seconds

Rest

10 seconds

Set 2: 1 round

Rest

50 seconds

Set 3: 4 rounds

Squats

20 seconds

Rest

10 seconds

❤️ Vigorous (Zone 3)

Jumping Jacks

20 seconds

Rest

10 seconds

Set 4: 1 round

Rest

50 seconds

Set 5: 4 rounds

Pull-Ups

20 seconds

Rest

10 seconds

❤️ Vigorous (Zone 3)

Squat Jumps

20 seconds

Rest

10 seconds

Set 6: 1 round

Rest

50 seconds

Set 7: 4 rounds

Weights: Moderate

Bicep Curls

20 seconds

Rest

10 seconds

❤️ Vigorous (Zone 3)

Mountain Climbers

20 seconds

Rest

10 seconds

Set 8: 1 round

Rest

50 seconds

Set 9: 4 rounds

Tricep Dips

20 seconds

Rest

10 seconds

❤️ Vigorous (Zone 3)

Burpees

20 seconds

Rest

10 seconds

Set 10: 1 round

Rest

50 seconds

Set 11: 4 rounds

Weights: Moderate

20 seconds

10 seconds

20 seconds

10 seconds

Set 12: 1 round

Rest

50 seconds

Set 13: 4 rounds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

20 seconds

Rest

10 seconds

❤️ Vigorous (Zone 3)

Jog on the Spot

20 seconds

Rest

10 seconds

Set 14: 1 round

Rest

50 seconds

Set 15: 4 rounds

20 seconds

10 seconds

20 seconds

10 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.