Tabata HIIT Workout

Posted On Aug 3, 2021 By Amy Kiser Schemper

A man performing a Tabata HIIT workout.

If you're looking for a fast, effective way to challenge your whole body, a Tabata HIIT workout is a great place to start. Tabata is a form of high intensity interval training (HIIT) that uses 20 seconds of work followed by 10 seconds of rest for a total of four minutes. This full-body dumbbell workout combines strength and cardio moves to help build endurance, elevate your heart rate, and make the most of a short training session.

As a trainer, one of my favorite ways to implement Tabata training is by alternating an isolated strength move with a high intensity cardio move or compound strength exercise. The workout below uses dumbbells or a kettlebell (or alternate between both) to keep the heart rate up while sculpting the entire body. Try it!

Tabata HIIT Workout

Recommended Equipment:

  • BowFlex Adjustable Dumbbells: A space-saving solution that replaces multiple sets of weights, allowing you to quickly switch resistance and keep workouts efficient.
  • BowFlex Adjustable Kettlebell: A space-saving and easy-to-use kettlebell that replaces multiple weights, allowing for quick and compact strength training at home.

Format: 20 seconds of work, 10 seconds of rest, repeated for 8 rounds

Workout Length: 4 minutes per circuit

Rest: 1 minute between circuits

How this Tabata workout works: Alternate between the two exercises in each circuit for 20 seconds of work followed by 10 seconds of rest. Complete 8 rounds total for 4 minutes, then rest for 1 minute before moving to the next circuit. Repeat the full workout if you want a longer session.

Circuit 1: Lower Body and Back

  • Squat
  • Plank Row

Circuit 2: Legs, Shoulders, and Arms

  • Lunge
  • Curl and Press

Circuit 3: Power and Core Stability

  • Swing
  • Windmill

Circuit 4: Chest, Glutes, and Abs

  • Press & Bridge
  • Roll Up Twist

Ready to try it? This full-body Tabata HIIT workout is an efficient way to combine strength and cardio in one session. Save it for your next at-home workout, repeat your favorite circuits for extra challenge, and adjust the weights or pace to match your fitness level.

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The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.