Total Tabata Workout

Are you ready to get sweaty with a good strong workout? Join me in this full body tabata workout! If you have never done tabata before, they are a simple, fast and efficient way to get an amazing workout done. 

Tabatas are a 4 minute workout format (A type of HIIT - High Intensity Interval Training) where we pair 20 seconds of max effort work with 10 seconds rest. The trick to getting the most out of this workout is to really give it everything you have got in those 20 seconds.

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I will talk you through form tips and modifications so you can get stronger safely. Grab a couple of weights or weight objects like water bottles if you need to and let's check off that workout for the day! 

Richard Sellers

Head coach - link to about page

Read more....

Total Tabata Workout

Equipment: Body weight or any weighted objected

Format: Perform exercise 1 for 20 seconds, rest for 10 seconds and then repeat for move 2. Repeat moves 1 and 2 for 4 rounds. 

Tabata 1

Move 1 : Press Up 

  • Start in a high plank position with your palms flat, hands at shoulder width apart, shoulders stacked directly above your wrists, legs extended behind you with your core and glutes engaged. 

  • Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Use your full range of motion to lower your chest in between your hands as close to the floor as you can. 

  • Push your hands into the floor, keeping your body tensed, to move it up and away from the floor back to the start position.

  • MOD: Start at the top of the high plank position as above, step your knees back behind you so that there is a straight line through your body from your knees up to your head. 

Move 2 : Lunges

  • Stand tall with your feet hip width apart. Engage your core.

  • Take a big step forward with your right leg. Start to shift your weight forward so your heels hit the floor first. 

  • Lower your body until your right thigh is parallel to the floor and the right shin is vertical. 

  • Press into right heel to drive back up to starting position.

  • Repeat on the other side.

  • MOD: Stand tall with your feet hip distance apart then take a large step backwards with one foot. This is your start position. 

  • Lower the back knee to a 90 degree angle so both knees are bent then press up to the start position and repeat. Alternate legs per every 20 second interval.

Tabata 2

Move 1 : Elbows To Hand Plank

  • Lie prone on the mat. Place forearms on mat, elbows under shoulders. Place legs together with toes on the floor. Raise your body upwards by straightening the body in line between ankles, knees, hips and shoulders.

  • Push off one elbow and raise up onto one hand straightening the elbow, then push off the other side and raise up to extend the other elbow, resting on hands and toes. 

  • Lower one side back down to the elbow, followed by the other side until resting on elbows and toes and forearms on the ground. Repeat.

  • MOD: Stand about a fingertips distance from the wall. Lean into the wall placing elbows, forearms and hands onto the wall, elbows at shoulder height. Complete as above.  

Move 2 : Squat

  • Set your feet shoulder width apart, toes slightly turned out. Pull in your lower abs and keep your eyes forward.

  • Slowly bend at the knee and drop your hips to lower your body. Keep your heels flat on the floor.

  • At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.

  • MOD: Place a chair or stool at the desired height behind you, the height should place you at parallel squat when you sit on it.​​

Tabata 3

Move 1 : Walkouts

  • Start with your feet hip width apart. Bending from your hips, reach for the ground and place your palms on the floor in front of your feet.

  • Slowly shift your weight onto your hands and begin walking them forward until your body is in a straight line from your head to your heels. 

  • Keep walking until your body is in a straight line from your head to your heels, bracing your core and making sure your hands are stacked directly under your shoulders. Return to start, mirroring descent.

  • MOD: Begin in a kneeling position on all fours instead of in a forward fold. Walk your body out like the regular move but return back to your starting kneeling position.  

Move 2 : Wall Sit

  • Make sure your back is flat against the wall, place your feet firmly on the ground shoulder width apart, and then about 2 feet out from the wall. 

  • Slide your back down the all while keeping your core engaged and bending your legs until then are at a 90 degree angle. Your knees should be directly above your ankles, not just out in front of them. 

  • Hold your position, whilst contracting your ab muscles. 

  • MOD: To decrease the intensity of the wall sit, don't slide down the wall as far. Aim for a 45 degree angle at the hips rather than 90 degrees.   

Tabata 4

Move 1 : Burpees

  • Start in a squat position with your knees bent, back straight and your feet about shoulder width apart. Lower your hands to the floor in front of you so they're just inside your feet.

  • With your weight on your hands, kick your feet back so you're on your hands and toes in a high plank position. Keeping your body straight from head to heels, doing one press up. 

  • Do a frog kick by jumping your feet back to their starting position. 

  • MOD: Skip the press up and hold a high plank position for a couple of seconds instead. You could also do a partial press up until you build up more strength.

​​

Move 2 : Reverse Lunges

  • Stand tall with your feet hip width apart. Engage your core.

  • Take a big step backwards with your right leg. Bend your left knees until its at 90 degrees and lower your right knee until it's also bent at a right angle.

  • Then push back up and return to the starting position.

  • MOD: Stand tall with your feet hip distance apart then take a large step backwards with one foot. This is your start position. 

  • Lower the back knee to a 90 degree angle so both knees are bent then press up to the start position and repeat. Alternate legs per every 20 second intervals.

Thank You So Much

Thank you so much for joining me for today's workout, you're amazing!! Be sure to check in below and let me know how you liked the workout! 

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