Tabata Exercise List for a Full Body Workout
Here is a list of 30 Tabata exercises to create your own full body workout plan.
Whether you are a beginner, want to lose weight, or simply add a quick HIIT workout to your routine, use the exercise list below to create your personalized Tabata workout plan.
Be sure to check out some examples at the end of the post.
More Tabata Resources:
- 20+ Ultimate Tabata Workout Ideas to Transform Your Fitness
- BEST Tabata Workouts For Beginners {on YouTube}
List of 30 Tabata Exercise Ideas
Create your own workout by choosing your favorite exercises below. Do each exercise 20 seconds and then do a 10 second break.
Typical Tabata workouts last 4 minutes, so you can pick 4 exercises and repeat, or pick 8 different exercises.
#1 Jump Squats:
- Stand with feet shoulder-width apart.
- Perform a regular squat, then jump explosively.
- When you land, lower your body back into the squat position.
#2 Push-Ups:
- Place your hands on the ground, slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push through your hands to return to the start position.
#3 Burpees:
- Stand with feet shoulder-width apart.
- Drop into a squat position with your hands on the ground.
- Kick your feet back into a plank position, then return to squat and jump up.
#4 Mountain Climbers:
- Start in a plank position.
- Drive one knee towards your chest, then quickly switch to the other knee.
#5 High Knees:
- Run in place, lifting your knees as high as possible.
- Pump your arms to increase intensity.
#6 Plank Jacks:
- Begin in a plank position.
- Jump your legs out to the sides, then back together.
#7 Lunges:
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Return to the starting position and switch legs.
#8 Russian Twists:
- Sit on the ground with your knees bent, feet off the floor.
- Twist your torso to the right, then to the left, holding your hands together.
#9 Tuck Jumps:
- Stand with feet shoulder-width apart.
- Jump up, bringing your knees to your chest.
#10 Triceps Dips:
- Sit on the edge of a chair or bench, hands next to thighs.
- Slide your bottom off the edge and bend elbows to lower your body.
- Straighten arms to lift your body back to the start position.
#11 Side Plank Raises:
- Lie on your side with your forearm on the ground and feet stacked.
- Lift your hips to create a straight line from head to feet.
- Lower your hips slightly and lift again.
#12 Squat Pulses:
- Perform a squat.
- Instead of returning to the start position, stay in the squat and make small up and down movements.
#13 Box Jumps:
- Stand in front of a sturdy box or platform.
- Jump onto the box with both feet and jump back down.
#14 Bicycle Crunches:
- Lie on your back, hands behind your head.
- Bring your knees in towards your chest and lift your shoulder blades off the ground.
- Rotate to bring your right elbow towards your left knee, then alternate.
#15 Leg Raises:
- Lie flat on your back, legs straight.
- Lift your legs to a 90-degree angle, then slowly lower them back down.
#16 Superman:
- Lie face down on the ground, arms and legs extended.
- Lift your hands and feet off the ground, hold for a few seconds, then lower back down.
#17 Wall Sit:
- Slide your back down a wall until your thighs are parallel to the ground.
- Hold the position.
#18 Toe Touches:
- Stand, legs straight and spread wide.
- Bend at the hips and touch your right hand to your left foot, then alternate.
#19 Flutter Kicks:
- Lie on your back, hands under your buttocks.
- Alternately lift your legs up and down in a small, rapid motion.
#20 Plank to Push-Up:
- Start in a forearm plank.
- Push up from your forearms to your hands, returning to a full plank.
#21 Reverse Lunges:
- Stand with feet hip-width apart.
- Step backward with one leg, lowering until the knee nearly touches the ground.
- Return to start and alternate legs.
#22 V-Ups:
- Lie on your back, legs straight, arms extended behind your head.
- Lift your legs and upper body at the same time, trying to touch your feet.
#23 Star Jumps:
- Stand with feet together.
- Jump up, extending your arms and legs out to the side like a star.
- Return to the start position.
#24 Bear Crawls:
- Get on all fours, knees just off the ground.
- Move one hand and the opposite foot forward, then switch sides, moving forward continuously.
#25 Jumping Lunges:
- Start in a lunge position with one leg forward and the other back.
- Jump up explosively and switch your leg positions in midair, landing into a lunge with the opposite leg forward.
- Continue alternating rapidly.
#26 Seated Leg Tucks:
- Sit on the floor with your hands placed behind you for support.
- Lean back slightly and lift your feet off the floor.
- Extend your legs out in front of you, then pull your knees toward your chest while leaning back towards your hands.
#27 Pike Push-Ups:
- Start in a high plank position with your hands and feet on the floor.
- Lift your hips towards the ceiling, forming an inverted “V” with your body.
- Bend your elbows and lower your head towards the floor, then push back up to the starting position.
#28 Frog Jumps:
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the floor between your feet.
- Jump forward, propelling yourself with your legs, and land back in the squat position.
#29 Inchworms:
- Stand with your feet hip-width apart.
- Bend at the waist and touch the floor with your hands.
- Walk your hands forward until you are in a plank position.
- Walk your feet towards your hands in small steps, then stand up straight.
#30 Lateral Plank Walks:
- Start in a plank position with your hands under your shoulders.
- Move your right hand and right foot to the right side simultaneously.
- Follow with your left hand and foot, moving to the right, maintaining the plank position.
- Repeat in the opposite direction.
