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Home Tabata Workout

Home Tabata Workout

What is Tabata? It is a popular type of HIIT (high intensity interval training) that normally consists of 8 rounds of 20 seconds on, 10 seconds off. Studies have shown that Tabata is an effective way to improve cardiorespiratory endurance.

Complete as many repetitions of each exercise as possible or that you are comfortable with in the 20 seconds followed by 10 seconds of rest. Complete each exercise TWICE back to back. Each section will last 4 minutes. There will be a 1 minute rest between each section.

I recommend using a timer app to make your life easier! I use the Circle Timer app. Apple | Android

Let’s get started!

Section 1

  • High Knees
  • Plank Punches
  • Jump Rope (if you don’t have one, just use an imaginary one!)
  • Squats

Rest 1 minute

Section 2

  • Jumping Jacks
  • Push-Ups (do knee push-ups if you need)
  • Russian Twists
  • Line Jumps

Rest 1 minute

Section 3

  • Mountain Climbers
  • Split Squat (use your coffee table or a chair)
  • Bird Dog Crunches
  • Side Skaters

Rest 1 minute

Section 4

  • Lunges
  • Toe Touches
  • Tricep dips (use your coffee table or a chair)
  • Jumping Squats

Rest 1 minute

Needing help with home workouts? Download the Nike Training Club app. You can choose from a variety of free workouts (e.g. gentle yoga, body-weight only, full equipment, targeted training sessions, and more).