10 Ways to Tabata

Burn calories for up to 24 hours, Tabata-style!

Tone up and burn fat, Tabata-style! If you haven’t been introduced to the powered-up interval workouts Tabata training offers, get ready for a high intensity burn! Tabata workouts utilize a series of intervals that supercharge your metabolism and allow you to continue burning calories for up to 24 hours. An interval consists of performing specifically chosen exercises at a high intensity for 20 seconds, followed by 10 seconds of rest.

Equipment Needed: one set of dumbbells of medium weight (8-12 lbs); interval timer.

What to Do: Perform each exercise for 20 seconds; rest 10 seconds; repeat, for a total of 8 rounds. Each Tabata routine equals four minutes of fat burning cardio. Move to the next exercise for additional Tabata workouts. Review the videos below for exercise demonstrations.


1. Jumping Jacks
2. Dumbbell Bicep Curls with a Squat
3. Jumping Squat Thrusts
4. Dumbbell Tricep Extensions with Alternating Lunges
5. Mountain Climbers
6. Russian Twists with Dumbbell
7. Dumbbell Shoulder Press with a Squat
8. Bridge

9. Push-ups
10. Plank Jumps

Jumping Jacks

Dumbbell Bicep Curls with a squat

Jumping Squat Thrust

Dumbbell Tricep Extension with Alternating Lunges

Mountain Climbers

Russian Twists with Dumbbell

Dumbbell Shoulder Press with a Squat



Plank Jumps

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

This post may include affiliate links.


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Your email address will not be published.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 *