10 Tabata exercises for when you’re short on time

Tabata training or the Tabata method is often spoken about in the fitness circles but not many people know what it means.

Tabata is one of the most popular kinds of high-intensity interval training also known as HIIT. It typically consists of eight rounds of high-intensity exercises that are 20 seconds long with a 10-second break.

Although there are similarities between Tabata and traditional HIIT, they are different.

One of the big differences is the duration of the workouts and the rest periods between exercises. Tabata is considered more intense than HIIT because Tabata rest periods are always 10 seconds long, whereas HIIT rest periods can be as long as two minutes between exercises.

The standard eight rounds in a Tabata set is four minutes long and consists of eight exercises. Most Tabata workouts are 20 minutes long in total. Within the 20 minutes, a full body high-intensity workout can be achieved.

Sprints. Picture: iStock

As intense as it is, in essence, Tabata is great for the time-strapped individual. You don’t require special equipment for a Tabata workout. In fact, all the exercises can be bodyweight type exercises.

10 common Tabata exercises:

1. Tabata sprints

These are great if you have a large elastic band that can be tied to a tree or your training partner. You wrap it around your waist, turn away from it and run in the opposite direction pulling the elastic and creating resistance.

If you don’t have the elastic, you can simply do high knee runs on the spot and swing your arms vigorously. You sprint for 20 seconds and jog slowly or walk around for 10 seconds before the next exercise.

2. Skipping

The skipping rope has always been one of the best home exercise tools. It’s compact and affordable. Fast feet skipping or double unders for 20 seconds can be challenging during a Tabata routine.

Skipping. Picture: iStock

3. Burpees

This is one of the best full-body exercises that target many muscle groups at once. Pushing yourself to complete as many burpees in 20 seconds can raise your heart rate through the roof and burn mega calories.

4. Mountain climbers

They are great for improving leg strength and endurance. They target calves, quadriceps, hamstrings, glutes, abdominal muscles and shoulder muscles.

5. Plank jacks

In the plank position, you jump and split your legs sideways, still landing on your toes. Split your legs inwards and outwards for the 20 seconds and you will sure feel your abdominals, lower back and hip flexors.

Mountain climbers. Picture: iStock

6. Jump squats

Jump squats are one of my favourite exercises. You get into a basic squat position then you spring up and jump into the air, landing back down into the squat position.

7. Squat jacks

This is a combination of two great exercises, squats and jumping jacks. It requires some practice in order to perfect it. From the squat position you need to spring up, splitting your legs outwards into the jumping jack position and by the time you land your feet must be together again in the squat position.

8. Push ups

Push ups have always been a great upper bodybuilding exercise. The standard push up targets the chest, shoulders, triceps, middle back and abdominal muscles.

Push ups. Picture: iStock

9. Supermans

This is one of those friendly exercises that can easily be done by all. It is great for strengthening the lower back. You lie on your mat facing down, with arms either stretched straight above your head or down your sides. To perform the exercise, you lift both your legs and head off the ground at the same time, hold the position for one second and drop down to the floor. Repeat this for 20 seconds.

10. Jumping lunges or split squats

This is an explosive exercise that is great for quads, hamstrings and glutes. You start in the stationary lunge position, jump up and switch legs in the air and land in the lunge position again. Repeat this for 20 seconds nonstop.

This is just a handful of exercises but in essence, any exercise that can be performed with high intensity can be used in a Tabata workout routine. If you are unsure of how to perform any of the exercises listed above, please check videos on YouTube.

Zulu is a qualified biokineticist and co-founder of PopUpGym. Follow her on Instagram: @letshego.zulu; Twitter: @letshegom; Facebook: Letshego Zulu

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