20-minute Tabata Workout
by: Randy Bechtolt
This Tabata workout is for those wanting a higher intensity workout. Exercises are a mix of strength and cardio. Equipment needed includes dumbbells, a mat, and a bench.
Each exercise in a Tabata workout lasts only four minutes. The structure of a traditional Tabata workout is as follows: complete the given exercise at a high intensity 20 seconds, rest for 10 seconds. This is one set. Complete 8 sets total then move on to the next exercise.
This workout is slightly modified in that you will use paired exercises (with 20 seconds of work, 10 seconds of rest) and only do 4 sets of each exercise. There are 5 sets of paired exercises.
Set 1: Pushups / Goblet Squats
Pushups 20 sec – Rest 10 sec – Goblet Squats 20 sec – Rest 10 sec – Repeat 3x more
Set 2: Dumbbell Row / Skaters
Set 3: Dumbbell Shoulder Press / Bench Step Ups
Set 4: Bench Dips / Plyo Squat Jumps
Set 5: Biceps Curls / Lunges