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Tabata Strength Workout

This Tabata Strength Workout is an advanced High Intensity Interval Workout that will challenge every muscle in your body with tough, whole body exercises. Each Tabata set includes 20 seconds of strength training followed by 10 seconds of rest, repeated for a total of 4 minutes. This workout is best for advanced exercisers who are comfortable with complex movements and intense training.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Various weight dumbbells

How To

  • Alternate the exercises in each Tabata Set, doing each for 20 seconds, resting 10 seconds between each exercise
  • Complete the exercises 8 times for a total of 4 minutes, resting for 1 minute between Tabata Sets
  • Monitor your intensity throughout the workout and rest more, if you need to 
  • Modify the workout as needed and avoid any exercises that cause pain or discomfort
Warm up:  10 minutes of cardio, gradually increasing intensity
Tabata Set 1:
1.  Squat, Curl and Press-Right-Left
Stand in a staggered stance, right foot forward, left foot back. Squat down and curl the weights up in a biceps curl. Press the weights overhead as you push to a standing position. Lower the weights, repeating for 20 seconds and rest for 10 seconds. Do this move on the left leg the next time around.
squat curl press
2.  Front and Rear Lunges Right-Left
Hold medium weights and lunge forward with right leg.  Push into the heel to come back, lift the knee for a balance challenge and take the right leg back into a reverse lunge.  Repeat for 20 seconds and rest for 10 seconds. Do this move on the left leg the next time around.
Front and Reverse Lunge 
Alternate each exercise, doing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 cycles for a total of 4 minutes.
Rest for 1 minute
Tabata Set 2:
1. Hammer Curl with Power Squat
Hold heavy weights in both hands.  Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can.  Stand up as you lower the weights and repeat for 20 seconds and rest for 10 seconds.
Power Hammer SquatPower Hammer Squat
2. Squat Press
From the previous exercise, take the weights to the shoulders and squat, pushing the weights overhead as you stand up. Repeat for 20 seconds and rest 10 seconds.
Alternate each exercise, doing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 cycles for a total of 4 minutes.
Rest for 1 minute
Tabata Set 3:
1. Walking Pushups
Do 4 'walking' pushups to the left (walk the left hand and foot to the left, going into a pushup, then walk the right hand and leg back together), then 4 to the right. Repeat for 20 seconds and rest for 10 seconds.
Prisoner Squat JumpsPrisoner Squat Jumps
2. Core Kickbacks
Get into a plank position, on the hands and toes, holding dumbbells in each hand. Pull the right elbow up next to the ribcage and extend the arm into a kickback. Repeat for 20 seconds, switching arms for each round. Rest for 10 seconds.
core kickbacks
Alternate each exercise, doing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 cycles for a total of 4 minutes.
Rest for 1 minute
Tabata Set 4:
3. Pulsing Dumbbell Rows
Bend at the waist, back flat and parallel to the floor with weights hanging down. Bend the elbows and pull the weights up to the torso in a rowing motion, pulsing for 3 counts. Lower and repeat for 20 seconds and rest for 10 seconds.
bilateralrow3.jpg (15015 bytes)
4. Rear Lunge with Double Arm Row
Hold the weights and step back with the right leg into a straight-leg lunge. Tip forward from the hips, back flat, and pull the elbows up in a double arm row. Repeat on the same side for 20 seconds and rest for 10 seconds. Alternate sides for each round.
Squat with dumbbells
Alternate each exercise, doing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 cycles for a total of 4 minutes.
Cooldown and stretch
Total Workout Time: 30-35 minutes
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