10-Day Tabata Workout Challenge

4 minutes to transformation.

Tabata is a type of High Intensity Interval Training (HIIT), a workout that delivers intense cardio and strength training that burns fat and calories, and boosts metabolism for hours after the Tabata workout is complete. The best part? It only takes four minutes, for maximum benefits in a minimal amount of time.

Equipment Needed: yoga mat, interval timer (Gymboss is a free app), set of light dumbbells (3-8 lbs)

What to Do: Below are three Tabata routines and a 10-day schedule. Each day provides a Tabata routine or routines to perform that day. Perform each exercise for 20 seconds followed by a 10 second rest. Complete each routine twice for a 4-minute workout.

For days with multiple routines, spread them out between morning, afternoon, and evening as you see fit.

Tabata #1
X-Jump
Alternating Froggers
Seal Jacks
Uppercuts

Tabata #2
Curl and Press
Two-Arm Dumbbell Row to Tricep Kickback
Sumo Jump Squats with Dumbbells
Renegade Row

Tabata #3
X-Jump
Curl and Press
Alternating Froggers
Two-Arm Dumbbell Row to Tricep Kickback

Day 1: Tabata #1

Day 2: Tabata #2

Day 3: Tabata #3

Day 4: Tabata #2, Tabata #1

Day 5: Tabata #3, Tabata #1

Day 6: Tabata #3

Day 7: Rest

Day 8: Tabata #1, Tabata #2, Tabata #3

Day 9: Tabata #1

Day 10: Tabata #2

Exercises:

X-Jump

Alternating Froggers

Uppercuts

Seal Jacks

Curl and Press

Two-Arm Dumbbell Row to Tricep Kickback

Sumo Jump Squats with Dumbbells

Renegade Row

Tabata routine will burn energy and leave you hungry. Refuel with these options to bring your energy back faster:
7 Superfood Smoothie Recipes to Rock Your Morning
Quick and Easy Post Workout Foods
10 Protein-Packed Workout Snacks

Get the low-down on healthy recipes and heart-pumping workouts on our Facebook page and our Pinterest. And stay up to date on all things Skinny Ms. By subscribing to our newsletter!

We love feedback! Head to the comments section to let us know what you think of this post, or what you’d like to see on our site.

This post may include affiliate links.

SAVE YOUR FAVORITE RECIPES
Create a FREE account for quick & easy access

SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny

Leave a Reply

Your email address will not be published. Required fields are marked *