TABATA Tuesday | Workout Programs From YouTube - Cube Dweller Fitness

TABATA Tuesday | Workout Programs From YouTube

Tabata Bottom to Bottom Squats

This Tabata workout is all about killing the legs. First make sure you have the form down for your bodyweight squat, then enter the Tabata. This variation adds a deep horse-stance during the rest period.

  • 20 Seconds Bodyweight Squats
  • 10 Seconds hold a deep stance, like in the bottom of a squat

Check this video from Crossfit. Watch the woman in the center of the group. She is just flying through the squats the entire protocol.

Tabata Circuit

This Tabata workout is a circuit of four exercises and 8 intervals, so you go through the entire circuit twice.

Tabata Circuit Sequence:

  1. 10LB. Sledgehammer Slams on Tire
  2. Side To Side Shuffles (15 feet)
  3. 25LB. Sandbag Overhead Full Situps
  4. Distance Interval Sprints [aka Lightening Drills]

Repeat the circuit twice for an intense 4 minute Tabata workout program. Check the video:

Tabata Sledge Hammer and Kettlebell Snatch

[These videos make me want a tractor tire.]

This Tabata workout combines two exercises into a circuit. Still keeping with only 8 work intervals total.

  • Sledge Hammer
  • Kettlebell Snatch

Check the video:

Tabata – Tabata

The rest of these Tabata workouts extend the workout beyond the standard 4 minute workout. Each of these add more exercises by doing a complete Tabata round for every exercise included.

These Tabata-Tabata workouts are very intense. Do not even attempt these unless you are already in pretty decent shape. They are tough.

Tabata This

This workout program is a staple at many Crossfit boxes. This is a combination workout that uses the Tabata protocol with multiple exercises of 8 rounds each. I love this type of workout since they just kill the cardio and strength training.

  • Squat
  • Pushups
  • Sit-ups
  • Pullups

Check the video and make sure you catch the Mickey Mouse ears!

Tabata Something Else

Another Tabata Workout from Crossfit. This one includes four exercises for a total of 32 intervals:

  • Pullups
  • Pushups
  • Sit-ups
  • Squats

Here is a video showing the Tabata Something Else Workout Program. I’m still amazed at how many pullups some people can do. The guy in the middle is flying (nice ripped blisters, too).

What’s in your Tabata?

As you can see the possibilities are endless. If you have a favorite Tabata workout program that isn’t in the list add a comment and share the love. The Tabata workout program is a high intensity interval training method that drills your aerobic and anaerobic system into shape. Your metabolism gets kicked in gear so it is still working hours (even 31 hours) after your done with the workout.

What’s in your Tabata?


Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.

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