Workout of the month: Tabata x 3

ALL LEVELS / Tabata workout for strength, speed, endurance / 15 mins

Equipment: None

Think about this month’s workout as one that you can do anywhere. Bodyweight-only, this Tabata workout requires no equipment — just a small amount of space. Thus, making it a great option to get outdoors — a garden, a local park or, if you have one, a balcony. Of course we can’t think of a better place to perform it than one of our EVO fitness clubs, with all the space you need for a complete workout.

This month we are going old school by doing a simple Tabata workout. To make it more challenging, we are actually suggesting 3 Tabatas — hence the name, Tabata x 3. Just as a reminder, a Tabata workout consists of 20 seconds of work plus 10 seconds of rest. It should be performed 8 times, for a total of 4 minutes.

This is a progressive workout, which means it gets more challenging as you progress from one exercise group to the other. The good news is you don’t have to worry about reps – you just need to focus on working hard in each 20-second cycle. 

As promised, here are the 3 Tabatas. Don’t worry, between each of them you will have one minute to catch your breath.

TABATA 1

1. Squat
2. Burpee
3. Squat
4. Burpee
5. Squat
6. Burpee
7. Squat
8. Burpee

(rest for 1 minute)

TABATA 2

1. Squat
2. Mountain climber
3. Butt kicks
4. Burpee
5. Squat
6. Mountain climber
7. Butt kicks
8. Burpee

(rest for 1 minute)

TABATA 3

1. Squat
2. Mountain climber
3. Butt kicks
4. Burpee
5. Jumping jacks
6. Push-up
7. Jumping lunge
8. Plank hold

(rest for 1 minute before cool-down)

EXPERT TIPS

• Perform each exercise as fast as possible — making sure, of course, that you keep a proper form and control over your moves. 
• You can see how this workout starts with two big exercises performed back to back — this will bring on a considerable cardio challenge, so pace yourself. In the 2nd and 3rd Tabatas, we are adding more exercises, which will progressively challenge your work capacity. With this in mind, pace yourself well.

Benchmark your progress by counting the total number of reps — the goal is to try to beat it next time.

TABATA WORKOUT 1

1 – SQUAT

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Drive hips up.
• Concentrate your weight through the centre of the feet.

2 – BURPEE

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Push your hands into the floor.
• Drive your hips up.

3 – SQUAT

20 seconds exercise, 10 seconds rest.

4 – BURPEE

20 seconds exercise, 10 seconds rest.

5 – SQUAT

20 seconds exercise, 10 seconds rest.

6 – BURPEE

20 seconds exercise, 10 seconds rest.

7 – SQUAT

20 seconds exercise, 10 seconds rest.

8 – BURPEE

20 seconds exercise, 10 seconds rest.

Now, rest for 1-minute before moving to the workout number 2.

TABATA WORKOUT 2

1 – SQUAT

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Drive hips up.
• Concentrate your weight through the centre of the feet.

2 – MOUNTAIN CLIMBER

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Squeeze your shoulder blades together.
• Maintain shape.

3 – BUTT KICKS

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Make sure you land on the ball of your foot.
• Maintain fast rhythm.

4 – BURPEE

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Push your hands into the floor.
• Drive your hips up.

5 – SQUAT

20 seconds exercise, 10 seconds rest.

6 – MOUNTAIN CLIMBER

20 seconds exercise, 10 seconds rest.

7 – BUTT KICKS

20 seconds exercise, 10 seconds rest.

8 – BURPEE

20 seconds exercise, 10 seconds rest.

Time for a final 1-minute rest before moving to the last part of this workout.

TABATA WORKOUT 3

1 – SQUAT

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Drive hips up.
• Concentrate your weight through the centre of the feet.

2 – MOUNTAIN CLIMBER

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Squeeze your shoulder blades together.
• Maintain shape.

3 – BUTT KICKS

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Make sure you land on the ball of your foot.
• Maintain fast rhythm.

4 – BURPEE

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Push your hands into the floor.
• Drive your hips up.

5 – JUMPING JACKS

20 seconds exercise, 10 seconds rest.

• Keep your core and glutes tight.
• Make sure you land on the ball of your feet.
• Maintain a fast pace.

6 – PUSH-UP

20 seconds exercise, 10 seconds rest.

• Keep your core and glutes tight.
• Shoulders should be over your wrists.
• Maintain your body in a straight line.

7 – JUMPING LUNGE

20 seconds exercise, 10 seconds rest.

• Keep your core tight.
• Push-off the front leg.
• Drive your hips up.

H4: 8 – PLANK HOLD

20 seconds exercise, 10 seconds rest.

• Keep your core and glutes tight.
• Squeeze shoulder blades together.
• Maintain shape.

Tabata workout is now done. Time to find another challenge:

• 20-minute gymnastics workout
• 20-minute bodyweight balance workout
• 12-minute kettlebell workout
• 15-minute bodyweight workout for strength, power and speed
• 10-minute high intensity workout
• 17-minute whole-body workout
• 12-minute strength and endurance workout
• 15-minute circuit training
• Strength and endurance circuit workout for time
• Strength and endurance bodyweight workout for time
• Push pull squat workout
• 9-minute Tabata workout