30-minute full-body Tabata workout

Tabat-what! Yep, Tabata. An intense form of interval training with little rest, get ready for a full-body Tabata workout. The timings are 20 seconds work, 10 seconds rest for 8 rounds to form a 4-minute Tabata round.

Try this no equipment home workout and get that heart rate up for a quick 30-minute blast, ideal to kick-start the day or for a high energy lunch break.

30-minute full-body Tabata workout Title female
30-minute full-body Tabata workout

Equipment Required

The Tabata Workout

There are 4 Tabata rounds in this workout with a 2 minute rest bewteen rounds.

  1. Round 1 – Stabilisation and Core
  2. Round 2 – Compound and Leg
  3. Round 3 – Cardio
  4. Round 4 – Core

Full-Body Tabata Workout – Round 1

Stabilisation and core tabata round.

20 seconds work, 10 seconds rest x 8

  • Plank with Shoulder Taps x 20 seconds
    • 10 seconds rest
  • Plank with Knee Taps x 20 seconds
    • 10 seconds rest
  • Plank Up/Downs x 20 seconds
    • 10 seconds rest
  • Spiderman Planks x 20 seconds
    • 10 seconds rest
  • Plank with Shoulder Taps x 20 seconds
    • 10 seconds rest
  • Plank with Knee Taps x 20 seconds
    • 10 seconds rest
  • Plank Up/Downs x 20 seconds
    • 10 seconds rest
  • Spiderman Planks x 20 seconds
    • 10 seconds rest

REST FOR 2 MINUTES

Full-Body Tabata Workout – Round 2

Compound and legs tabata round

20 seconds work, 10 seconds rest x 8

  • Lateral lunge Stomps (LEFT) x 20 seconds
    • 10 seconds rest
  • Lateral lunge Stomps (RIGHT) x 20 seconds
    • 10 seconds rest
  • Forward lunge Stomps (LEFT) x 20 seconds
    • 10 seconds rest
  • Forward lunge Stomps (RIGHT) x 20 seconds
    • 10 seconds rest
  • Step Back Lunge to Knee Drive (LEFT) x 20 seconds
    • 10 seconds rest
  • Step Back Lunge to Knee Drive (Right) x 20 seconds
    • 10 seconds rest
  • Lateral Crossing lunge (LEFT) x 20 seconds
    • 10 seconds rest
  • Lateral Crossing lunge (RIGHT) x 20 seconds
    • 10 seconds rest

REST FOR 2 MINUTES

Full-Body Tabata Workout – Round 3

Cardio tabata round

20 seconds work, 10 seconds rest x 8

  • Skaters x 20 seconds
    • 10 seconds rest
  • High Knees x 20 seconds
    • 10 seconds rest
  • Skaters x 20 seconds
    • 10 seconds rest
  • High Knees x 20 seconds
    • 10 seconds rest
  • Skaters x 20 seconds
    • 10 seconds rest
  • High Knees x 20 seconds
    • 10 seconds rest
  • Skaters x 20 seconds
    • 10 seconds rest
  • High Knees x 20 seconds
    • 10 seconds rest

REST FOR 2 MINUTES

Full Body Tabata Workout – Round 4

Core tabata round

20 seconds work, 10 seconds rest x 8

  • V-Sit x 20 seconds
    • 10 seconds rest
  • Knee Tuck Crunch x 20 seconds
    • 10 seconds rest
  • V-Sit x 20 seconds
    • 10 seconds rest
  • Knee Tuck Crunch x 20 seconds
    • 10 seconds rest
  • V-Sit x 20 seconds
    • 10 seconds rest
  • Knee Tuck Crunch x 20 seconds
    • 10 seconds rest
  • V-Sit x 20 seconds
    • 10 seconds rest
  • Knee Tuck Crunch x 20 seconds
    • 10 seconds rest

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