Tabata workouts are a favorite of mine because they are quick and incredibly effective. They skyrocket the heart rate in a short amount of time and since the rest during a tabata workout is minimal, they always challenge me to the max.
Today’s tabata workout is a cardio killer but it also works the whole body. Your muscles will burn as your heart is pumpin’. It’s a one-two-punch of a workout, my friends!
Killer Cardio Total Body Tabata Workout
This workout incorporates six tabatas where you’ll spent 20 seconds on one exercise (your max effort) before resting for 10 seconds and repeating this sequence eight times. Once you’re done completing one tabata, move onto the next. (Try to keep rest times minimal and stick to the 10 seconds, but also honor your body and stay safe!)
For this workout, you will need a medicine ball and a bosu ball. If you do not have a bosu ball, you can do the plank jacks without one and if a medicine ball is not available to you, you can grab a kettlebell and do kettlebell swings instead. (A dumbbell may also be used for kettlebell swings!)
Exercise Demonstrations
Below you will find demos of the exercises mentioned in the above workout! (If the exercises are unfamiliar to you, you may click the links for a more detailed description to ensure proper form.)
More Killer Cardio Workouts
- Tabata Workout
- 45 Minute Boredom Fightin’ Cardio Workout
- Quick & Sweaty 10 Minute Circuit
- Boot Camp Workout
- Heart Pounding Cardio Workout
- Burpee Sandwich Workout
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Tabata is a new favorite of mine! My gym offers classes 2x a week and I’ve been taking advantage! Tough workouts, but they’re fun and challenging. Thanks for sharing!
Love love LOVE Tabata! This one looks like a great killer workout…especially if you are using a hotel gym with limited space/equipment. Thanks, Julie!
I definitely love how short Yet effective tabata workouts are!
Definitely saving this for later! I need to include more tabatas, I always forget how much I love them!
The only tabata I’ve done is when the Spin instructor kills us with them at the end of Spin class. I think that my main problem in working out at a high intensity is that I actually feel uncomfortable doing so at the gym and BELIEVE IT OR NOT I work at a gym! Just at the front desk, but still. I definitely need a work out buddy to do these with me in order to feel more confident and not like… weird about it. The trouble is finding one who will commit with me! Using machines and cardio equipment feels less weird and like people won’t be staring at me. Maybe a blog post idea for you could be about how to feel confident doing different things at the gym or alternative spaces to work out or finding a work out buddy? Anyways, I LOVE your blog so thanks for this workout! 🙂
Love that idea!!! And I loved incorporating tabata into my spin classes, too. Everyone loved to hate them. 😉
holy smokes this looks intense! Cant wait to try it out! It definitly looks like a hate it/love it workout haha! I love Tabata style workouts…especially when they’re over 🙂
What a great workout! I love the bursts of energy. Pinned!
I have really been loving Tabata style workouts lately, they are so efficient!
I love how simple but effective tabata workouts are! My gym used to offer a 45 minute HIIT class that incorporated short bursts of max effort with minimal rest in between and it was easily my favorite class (and hardest!). I can’t wait to give this one a try.
Looks killer! I haven’t done a Tabata workout in FOREVER! MY FAV!
Eeesh! Do you make up these workouts yourself? If I had the equipment at home I’d try it today!
I love tabata workouts but haven’t done one in a long time. Thanks for sharing this great workout.
This workout looks great, thanks for sharing!!
Sara | Lipstick, Lattes & Lunges
Woo-sah, I haven’t done med ball slams in a dog’s age! Looks like a quick, efficient workout – perfect for my workouts in the middle of the work day! 🙂
I usually hate Tabata workouts… I know they are incrediblyyyy effective, but I die. That’s mostly attributable to my feelings toward burpees though. Is it just me or do they alwaysssss include burpees?? The fact that this one doesn’t has me excited to try it! Thanks for sharing 🙂
HA! I said the same thing to one of my former coworkers! YES!
I’ve never done a tabata workout. Will definitely give this a try 🙂
Tabata workouts have always been some of my favorites, especially when I don’t have the time to get to the gym! Even with a young baby, it is hard to find an excuse to not work out when short Tabata workouts are readily available (and when I can do them in the living room). Thanks for sharing this one!!
Love tabata training! I usually do one or two of them at the end of my strength training to get the heart rate up a bit!
I completely forgot about Tabata workouts! I’ve been so into trying to focus on HIIT circuits– so thank you for reminding me how great these workouts are!
Thanks for sharing! Tabata workouts are a beast but I love them! I always feel like super accomplished after one. For me, skaters are SO difficult. I would take squat jumps or even burpees any day over skaters! Maybe that is just me! 😉
Even though I know I’m not ready to bust out something like this, I love seeing your workouts and being encouraged by them! One of these days I will get my postpartum booty back in REAL shape!
Squat jumps are such a killer- Shaun T always gets me with those, lol!
Love this! It is going to kick my butt!
Looks like a great (but tough!) workout. I’ll have to give it a try next week.
Hey Julie,
This will be my 3rd time trying to comment..for some reason my comments aren’t posting?? Anyway, I was wondering about the rosehip seed oil you love. Did you use it while pregnant? I started using it and realized I should have checked first. 🙂 Also, is yours a bright yellow-orangish color? Mine is rubbing off on my pillow case and I just didn’t know if you had the same problem.
Thanks so much for your help! Love the blog!
When I went to Amazon to look at the rosehip oil many people commented on the odd color and that it wasn’t pure oil. I didn’t order it for this reason.
Not sure, just wanted to pass along what I read.
Yikes this workout looks killer! It puts together all of the “I hate these because they’re so tough” moves from bootcamp!
I don’t do a ton of tabata so. Do you make your way through all 6 exercises and repeat? Or do you do each exercise 6 times and then move to the next exercise?