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5 Tabata Workouts for Every Goal

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If you’ve been following me for a while, or if you’re into fitness, chances are you’ve already heard about Tabata training. But do you actually know what Tabata is, and why it’s a great approach to achieving many different fitness goals?

Tabata is one type of high-intensity interval training (HIIT). Specifically, it’s consists of workout rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest.

The exercise method was named after researcher Izumi Tabata, who discovered that athletes increased their metabolism and improved their anaerobic capacity by doing these style workouts, compared to those who performed longer workouts at a less intense pace (i.e. the slow, boring cardio we were once taught to do!). The trick with Tabata is to really make those 20 seconds count!

Tabata is great for fat-burning, muscle-building, building strength, and increasing fitness. No matter what your goal is, there’s a Tabata workout just right for you! Here are five of my favourites.

Goal – Weight Loss & Fat Burning:

Tabata Workout for Weight Loss

Grab your dumbbells and power through this Tabata workout packed with fat burning Tabata exercises to help you crush your calorie and body goals! You’ll need a variety of dumbbells to complete this workout. I used 1 set of 3 kg + 5kg + 7kg + 10kg dumbbells but you could use something heavier or lighter, depending on your fitness and strength level. There are 3 circuits to work through. Complete a 2 minute set on each exercise before moving onto the next 20 seconds work/10 seconds rest before moving onto the next.

Goal – Strength & Muscle Building: 

60 Minute Tabata Strength Workout

This 60 minute muscle building workout for women is perfect for all my ladies who want to build strength and make those gains. We’ll be using the Tabata training format of 20 seconds work/10 seconds rest to complete 4 sets on each exercise, before moving onto the next. You’ll need a variety of weighted dumbbells to complete this workout. I used 1 set of 5kg + 7.5kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

Goal – Get Fitter, faster:

30 Minute Killer Cardio Tabata HIIT | No Equipment Workout

No equipment? No worries! Roll out your mat and get ready to sweat with this calorie-torching bodyweight only Tabata HIIT routine. There are 4 circuits that make up this killer Tabata workout. Complete each circuit 3 x through with 20 seconds work/10 seconds rest. We will have a 30 second rest between circuits.

Goal – Tone and strengthen your thighs: 

Killer Tabata Leg HIIT

In this workout we target the legs, glutes and hamstrings with this lower body superset HIIT that combines lower body strength exercises with explosive plyometric moves in one killer Tabata workout. You’ll need a variety of weights to complete this leg HIIT workout. I used a set of 5kg + 7kg + 10kg, but you may want to use something heavier depending on your strength and fitness level. Complete each superset 3 x through 20 seconds work/10 seconds rest. We’ll have 30 seconds rest between supersets.

Goal – Build total body strength and fitness at the same time:

1 Hour Tabata Cardio & Strength Supersets Workout

Build strength and killer cardio fitness at the same time with this 60 minute follow-along sweat session. There are 2 circuits that make up this intense Tabata workout. Complete each superset 3x 20 seconds work/10 seconds rest before moving onto the next. You’ll need a variety of weights to complete this workout. I used a set of 3kg + 5kg + 8kg but you may want to use something heavier depending on your strength and fitness level.

If you enjoy these moves, why not join me on YouTube where I upload new follow-along workouts every week! Make sure you subscribe and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out for free every month, and I’d love for you to follow me on Instagram and Facebook.

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