Free personalized workout plan

A 30-Minute Tabata Session to Burn Some Serious Calories

By Myworkouts

Experience
Intermediate (2-3 years)
Time
80 minutes/day
Good for
Fat Loss, Lose Weight, Increase Stamina
Equipment
Bodyweight
Statistics
Average Cardio Intensity
40%
Average Exertion
40%
Description


Hamstrings, Quads, Hip Flexors, Back (Upper), Shoulders, Glutes, Chest, Obliques, Lats, Calves, Back (Lower)

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Circuit
Standing Toe Touches
1 set, 30s, (rest 60s)
Warm Up
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Toe Touches
1 set, 30s, (rest 60s)
Warm Up
Time between exercises: 60s
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Butt Kicks
1 set, 30s, (rest 60s)
Warm Up
Time between exercises: 60s
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Hinge Hopper
1 set, 30s, (rest 60s)
Warm Up
Time between exercises: 60s
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Circuit

No media available

2 sets, 20s, (rest 60s)
Time between exercises: 10s
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Squat Jacks
2 sets, 20s, (rest 60s)
Time between exercises: 10s
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Air Jacks
2 sets, 20s, (rest 60s)
Time between exercises: 10s
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Narrow Squat to Air Jacks
2 sets, 20s, (rest 60s)
Time between exercises: 60s
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Circuit
Push-up
2 sets, 20s, (rest 60s)
Time between exercises: 10s
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Burpee
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Up Wide
2 sets, 20s, (rest 60s)
Time between exercises: 10s
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Burpee
2 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Right leg
Time between exercises: 10s
Show Alternative Exercises
Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Left leg
Time between exercises: 10s
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Reverse Runner Skip
2 sets, 20s, (rest 60s)
Right Leg
Time between exercises: 10s
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Reverse Runner Skip
2 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

2 sets, 20s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Squat Jacks
2 sets, 20s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Air Jacks
2 sets, 20s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Push-up
2 sets, 20s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Push-up
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Burpee
10. Burpee
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Up Wide
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Burpee
10. Burpee
2 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Right leg
Time between exercises: 10s
Show Alternative Exercises
Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Left leg
Time between exercises: 10s
Show Alternative Exercises
Reverse Runner Skip
2 sets, 20s, (rest 60s)
Right Leg
Time between exercises: 10s
Show Alternative Exercises
Reverse Runner Skip
2 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cooldown Breathing Stretch
1 set, 15s, (rest 60s)
Time between exercises: 60s
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Side Bend Stretch
1 set, 30s, (rest 60s)
Time between exercises: 60s
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Standing Wide-Legged Forward Fold Stretch
1 set, 30s, (rest 60s)
Time between exercises: 60s
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Standing Toe Touches
1 set, 30s, (rest 60s)
Time between exercises: 60s
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Standing Crossover Toe Touches Stretch
1 set, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

13. Cobra
1 set, 30s, (rest 60s)
Time between exercises: 60s
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Child's Pose
1 set, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Toe Touches
1 set, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:17:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:17:00 GMT+0000 (Coordinated Universal Time)

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