Exercising may not be the first thing you think about, but it sure feels good to get in some movement. This workout is quick, fun and perfect to do anywhere! The Tabata-timed format was popularized by a 1996 Japanese research study done by Dr. Izumi Tabata.  Most Tabata workouts, including the one below, employ the timing used in Tabata’s research.

For this workout, complete a 5-minute cardiovascular warmup of your choice before the Tabata training. For each of the four Tabata workouts, do the first exercise for 20 seconds, take a 10-second rest, complete the second exercise for 20 seconds, take a 10-second rest, and so on for eight total rounds.

This equals four sets of each exercise and four minutes of work. Enjoy a 3–5-minute rest and begin the next Tabata combo. Try to challenge yourself to a high level of muscle and cardiovascular fatigue paired with perfect movement patterns for every set.

Set 1:

Goblet Squat:


How to:

  • Hold a kettlebell by the horns (or a dumbbell vertical by one end) up against your chest.
  • Your feet should be a little wider than shoulder-width apart and toes turned out slightly (the less mobile your hips, the more your toes need to turn out).
  • Drop your hips straight down with your chest open and shoulders anchored down and back.
  • Pretend you’re separating the floor with your feet and engaging your glutes as you power back up to the starting position.

Related article: 5 Quick And Easy HIIT Workouts For Toning The Whole Body

Dumbbell Renegade Rows:

Dumbbell Renegade Rows

How to:

  • Begin in a straight and tight plank position with wide feet for support.
  • Avoiding rotation, row one dumbbell up at a time squeezing behind that shoulder blade.

Related article: A Heart-Pumping HIIT Plan for All Who Are Ready To Take On The Staircase Workout

Set 2:

Single-Leg Romanian Deadlift:

Single-Leg Romanian Deadlift

How to:

  • Begin by holding a dumbbell or any weighted object in the opposite hand of the planted foot.
  • Keeping a neutral spine and only a slight bend in the planted leg, hinge forward, remaining square with the floor.
  • Once the end range of a flat torso is reached (your body should form a capital T if you have the mobility) lower that leg back to the floor.

Related article: The 10-Minute Outdoor Garden HIIT Workout To Fully Energise Your Body And Burn Fat



How to:

  • Begin in a tight, active plank position on the ground.
  • Keeping your body in a straight line, lower down and press through the floor to complete a pushup.
  • Immediately snap your feet below the body to land in a perfect squat position.
  • While driving the arms up to the ceiling, press through the floor and engage through the glutes as you leave the ground for your jump.
  • Hinge hips back, place hands on the floor, and hop back into the active plank.

Related article: The 6 Exercise Ultimate Body-Weight HIIT Workout- Take Your Body To The Next Level

Set 3:

Plank Ups:

plank ups

How to:

  • Begin in a high plank position.
  • With minimal body movement, lower your right forearm to the ground.
  • Repeat with the left.
  • Keeping your back straight and tight, return to your right hand, and then the left.

Related article: A 12-Minute Outdoor HIIT Workout That Helps You Lose Weight And Build Muscle

Alternating Lateral Lunges:

Alternating Lateral Lunges

How to:

  • Stepping to the left with your left toe pointed directly forward, allow your left hip to drop down and back.
  • By bracing that hip and keeping your right leg straight, step your feet together and repeat on the other side.

Related article: Can I Burn Fat In 20 Minutes? Yes With This Great HIIT Workout

Set 4:

Skater Leaps:

Skater Leaps

How to:

  • Standing on your left leg, leap laterally to the right, immediately bending at the knee and hip to absorb the landing.
  • Simultaneously reach the left leg behind and tap it to the floor for stability.
  • Repeat by pressing off of the right leg and landing on the left.

Related article: HIIT These Exercises In Just 26 Minutes To Blast Calories & Build A Better Body!

High Knee Jog:

High Knee Jog

How to:

  • Jog in place with very high knees.
  • The goal is to get your upper thighs past parallel with the floor.