Tabata Workout Routine

Hello Lovelies!

This is my first Tabata routine that I am posting and there will be MANY more to come I am sure as now I am teaching classes new routines are a MUST to shake things up and keep everyone engaged and fit! So grab your running shoes and hair elastic because this will get intense!

For all those of you who are unsure of what Tabata is exactly, well this is for you! 🙂

Tabata is an enhanced form of high intensity interval training, alternating between short 20 second burst of intense anaerobic activity and 10 seconds of rest (lower intensity). Typically a routine would look as follows:

Warm Up

20 seconds of intense activity, 10 seconds rest (for a total of 16 minutes)

Cool Down

So basically it is intense interval training designed to be in total under half an hour including warm up and cool down! FANTASTIC ISNT IT!! 🙂

There is SO many wonderful and informative websites that include every single detail of Tabata if you need more information on it…but now its time to get down to business! Here is my latest routine, it is beginner because I do not want to scare away newcomers to the class, but moves can be made more challenging by increasing the angles of them!


Warm Up –> pick a good pump up song and get your blood flowing and body temperature rising!

  • arm swings (10 on each arm)
  • leg swings (10 on each leg)
  • marching (for 1 minute)
  • jumping jacks (50 broken up)
  • standing hip circles (10 on each leg)
  • grapevine
  • any other dynamic (moving stretches) that you would like to include


JUMPING JACKS (20 seconds)

Rest (10 seconds)

JUMP SQUATS (20 seconds)

Rest (10 seconds)

PLANK (20 seconds)

Rest (10 seconds)


Rest (10 seconds)


Rest (10 seconds)


Rest (10 seconds)

SUPERMANS (20 seconds)

Rest (10 seconds)

PUSH UPS (20 seconds)

Rest (10 seconds)

** repeat 4 more times (for a total of 16 minutes)

Cool Down –> pick a great cool down song, relax and stretch it out! Remember to BREATHE AS YOU STRETCH!

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