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

.

Have fun.

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10 comments

  1. Minimal resting in between the sets as described in the routines above is doomed to rev up your body’s serum cortisol concentration.

    Sincere regards from Sweden / V.

  2. Doug – can you explain / translate Viktor’s comment into common man words and explain whether its true / meaningful ? thanks

  3. Some nice ideas here Doug. I’m not sure about the no-rest versions – my reading of the Tabata protocol (and HIIT) is that it is the intervals that make the difference. Otherwise it’s just one long slog. Still, the proof of the pudding is in the eating!

    In case anyone is interested, my favourite tabata routine is to do a 6 minute gentle warm up on the rowing machine, followed by the 4 minutes protocol (20s as fast rowing as possible, 10s gentle rowing x 8), and then I repeat the 6mins+4mins two more times. Ie 30 minutes – 3 complete tabata sets – of exquisite agony! It gets some interesting looks in the gym, but no-one yet has been brave enough to join me!

  4. @Simon

    Each tabata set in this workout has 10 sec rest periods in between 20 sec work sets

    The “no rest” that I advocate in this workout is the time between each tabata 4 min mini-workout. Trainees are asked to move quickly from one exercise to the next.

  5. What exactly is a butt blaster squat. And are these 4 separate workouts meant to be done on 4 separate days? Or is this one workout split up into 4 parts?

  6. The Butt Blaster is a limited range squat where you only move between the full-bottom position (calves & hamstrings touching) and to a position where the thighs are parallel to the floor. The focus is on your glutes & hamstrings.

    Re the # of workouts – it’s up to you. I intended them as 4 separate workouts to be inserted into whatever workout you are currently following. But, if you want to do all 4 back to back…go for it

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