For all of you HIIT ers and Crossfitters who are sick and tired of endless sets of Tabata Thrusters or Tabata BW Squats, here are some new & nasty Tabata workouts for you to enjoy.

Maybe enjoy isn’t the right word.

do-your-tabatas

Tabata Workout # 1

This one is a core killer. I have paired an anti-rotation move with a vertical pressing move. Both draw heavily upon core strength. Paired together, they will kick your ass.

Like every Tabata workout, you will be performing 8 x 20 second work sets with 7 x 10 second rests in between work sets

Exercises

1 Arm Shoulder Press – Landmine style

Landmine Twist

  • 20 seconds left arm Press – max reps
  • 10 seconds rest
  • 20 seconds Twist – max reps
  • 10 seconds rest
  • 20 seconds right arm Press – max reps
  • 10 seconds rest
  • 20 seconds Twist – max reps
  • 10 seconds rest
  • 20 seconds left arm Press – max reps
  • 10 seconds rest
  • 20 seconds Twist – max reps
  • 10 seconds rest
  • 20 seconds right arm Press – max reps
  • 10 seconds rest
  • 20 seconds Twist – max reps
  • done

Tabata Workout # 2

New protocol – no rest periods…sorry

Exercises

Piston Press / Swinging Plank – ala Scott Sonnon – 20 second sets

Butt Blasting Bodyweight Squatsperform only the bottom half of the squat movement – 10 second sets

  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps
  • 20 seconds Piston Press / Swinging Plank – max reps
  • 10 seconds Butt Blaster Squat – max reps

Tabata Workout # 3

No rest periods…again

Exercises

1 Leg Bench Squatas low as you can go – 20 second sets

Push Ups –  10 second sets

  • 20 seconds 1 Leg Bench Squat -left leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -right leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -left leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -right leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -left leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -right leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -left leg – max reps
  • 10 seconds Push-Ups – max reps
  • 20 seconds 1 Leg Bench Squat -right leg – max reps
  • 10 seconds Push-Ups – max reps

Tabata Workout # 4

No rest periods…again

Exercises

Medicine Ball Slams – 20 second sets

Cable Wood Chops – 10 second sets

  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – one side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – other side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – one side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – other side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – one side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – other side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – one side – max reps
  • 20 seconds Medicine Ball Slams – max reps
  • 10 seconds Cable Wood Chops – other side – max reps

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Have fun.

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