5 Total Body Tabata Workouts by DailyHIIT

I have done tons of Tabata routines. Below, you will find 5 that I have put together. All are total body and I created them so you could add one or two to the end of your own routine, as a ‘burn out’, or you can also add all 5 together (resting after each one), for a total body workout in under 30 minutes!

During the 20 seconds, the goal is to go all out. In the traditional Tabata protocol, the athletes worked at 170% of their VO2Max. While that may seem impossible or unattainable for most, the outcome remains the same. You must try and work as hard as you possibly can for those 20 seconds. If you feel fine after the 20 seconds, you are not working hard enough. Listen to your body, but DO challenge yourself!

Each tabata is 4 minutes long and will consist of 2 different exercises that you will repeat 4 times to complete each Tabtata. Each exercise you will perform for 20 seconds with a 10 second rest after. After the 4 minutes are up, rest for 1 minute then move on to the next tabata.

TABATA#1 (Plus 3 minute Warm up to start)

4 Mt. Climbers + 1 Push up (20 seconds)
REST (10 seconds)
Jump Squats with Medicine Ball (20 seconds)
REST (10 seconds)
4 Mt. Climbers + 1 Push up (20 seconds)
REST (10 seconds)
Jump Squats with Medicine Ball (20 seconds)
REST (10 seconds)
4 Mt. Climbers + 1 Push up (20 seconds)
REST (10 seconds)
Jump Squats with Medicine Ball (20 seconds)
REST (10 seconds)
4 Mt. Climbers + 1 Push up (20 seconds)
REST (10 seconds)
Jump Squats with Medicine Ball (20 seconds)
REST (10 seconds)

REST 1 minute before going on to Tabata #2.

TABATA #2

Side to Side Hurdle Jumps (20 seconds)
REST (10 seconds)
Pike Push up + Donkey Kick (20 seconds)
REST (10 seconds)
Side to Side Hurdle Jumps (20 seconds)
REST (10 seconds)
Pike Push up + Donkey Kick (20 seconds)
REST (10 seconds)
Side to Side Hurdle Jumps (20 seconds)
REST (10 seconds)
Pike Push up + Donkey Kick (20 seconds)
REST (10 seconds)
Side to Side Hurdle Jumps (20 seconds)
REST (10 seconds)
Pike Push up + Donkey Kick (20 seconds)
REST (10 seconds)

Rest 1 minute before going on to Tabata #3

TABATA #3

Burpee or Squat Thrust (20 seconds)
REST (10 seconds)
Switch Jump Lunges (20 seconds)
REST (10 seconds)
Burpee or Squat Thrust (20 seconds)
REST (10 seconds)
Switch Jump Lunges (20 seconds)
REST (10 seconds)
Burpee or Squat Thrust (20 seconds)
REST (10 seconds)
Switch Jump Lunges (20 seconds)
REST (10 seconds)
Burpee or Squat Thrust (20 seconds)
REST (10 seconds)
Switch Jump Lunges (20 seconds)
REST (10 seconds)

Rest 1 minute before going on to Tabata #4

TABATA #4

Box Jumps (20 seconds)
REST (10 seconds)
Box Ski Hops (20 seconds)
REST (10 seconds)
Box Jumps (20 seconds)
REST (10 seconds)
Box Ski Hops (20 seconds)
REST (10 seconds)
Box Jumps (20 seconds)
REST (10 seconds)
Box Ski Hops (20 seconds)
REST (10 seconds)
Box Jumps (20 seconds)
REST (10 seconds)
Box Ski Hops (20 seconds)
REST (10 seconds)

REST 1 minute before going on to Tabata #5

Tabata #5

Wide Tuck Jumps (20 seconds)
REST (10 seconds)
Medicine Ball Slams (20 seconds)
REST (10 seconds)
Wide Tuck Jumps (20 seconds)
REST (10 seconds)
Medicine Ball Slams (20 seconds)
REST (10 seconds)
Wide Tuck Jumps (20 seconds)
REST (10 seconds)
Medicine Ball Slams (20 seconds)
REST (10 seconds)
Wide Tuck Jumps (20 seconds)
REST (10 seconds)
Medicine Ball Slams (20 seconds)
REST (10 seconds)

You are DONE! REST, STRETCH and REPLENISH! CONGRATS!!

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