Fitness

6 Full-Body Tabata Workouts, Straight From Trainers

For when you need a quickie HIIT session.

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For a great full-body workout, choose a series of exercises and fit them into the Tabata format of 20 seconds on, and 10 seconds off. The goal is to work as intensely as possible for those 20 seconds, says trainer Joey Thurman. Repeat each round 8 times for a total of 4 minutes.

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Legs & Abs

Thurman says this Tabata hits the quads, hamstrings, and glutes, as well as the abs and shoulders.

- Speed squats, 20 seconds.

- Rest, 10 secs.

- Reverse lunges, 20 seconds.

- Rest, 10 secs.

- Mountain climbers, 20 seconds.

- Rest, 10 secs.

- V-ups, 20 secs.

- Repeat.

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Kettlebells

Kettlebell presses train the entire body, while swings engage the core, glutes, and hamstrings. Both boost your heart rate, says trainer TJ Mentus.

- Kettlebell presses, 20 secs.

- Rest, 10 secs.

- Kettlebell swings, 20 secs.

- Rest, 10 secs.

- Alternate and repeat.

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Shoulders & Legs

Choose compound moves that allow you to truly push yourself, says trainer Ridge Davis. “Nothing complicated is needed.”

- Mountain climbers, 20 seconds.

- Hold a low plank, 10 seconds.

- Jump squats, 20 seconds.

- Hold a low squat, 10 seconds.

- Repeat 8x.

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Dumbbells

Trainer Joseph Sudimac says this Tabata targets the chest, triceps, back, glutes, and quads.

- Bench press, 20 secs.

- Rest, 10 seconds.

- Rows, 20 seconds.

- Rest, 10 seconds.

- Shoulder presses, 20 secs.

- Rest, 10 seconds.

- Goblet squats, 20 secs.

- Rest and repeat.

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Bodyweight

This routine hits the quads, glutes, abs, and chest. Try to do as many reps as possible during the 20 seconds, Sudimack says.

- Lateral lunges, 20 seconds.

- Rest.

- Plank shoulder taps, 20 seconds.

- Rest.

- Bridges, 20 seconds.

- Rest.

- Squats, 20 seconds.

- Repeat.

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Cardio

Full-body cardio movements, like burpees, fit really well into the Tabata format, says trainer Jesse Feder.

- Burpees, 20 seconds.

- Rest, 10 seconds.

- Crunches, 20 seconds.

- Rest, 10 seconds.

- Air squats, 20 seconds.

- Rest, 10 seconds.

- Push-ups, 20 secs.

- Repeat.