THE TABATA SIX
Alright, enough talk. Here are my 6 Favorite Tabata Workouts. (Demos to come later)

Cont’d from WHAT IS TABATA? Article

No Timer? You can use this TABATA TIMER site

TABATA WORKOUT #1 — Barbell Tabata Complex (4 Exercises)
In this complex, you pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, and perform the second exercise as fast as possible for 20 seconds. Now, rest for 10 seconds and repeat this process for the following two remaining exercises.
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.
Here’s a sample of a four-exercise Barbell Tabata Complex (with each movement done twice):

1. Reverse Lunges (Alternating legs) (rack position)
2. Shoulder Press or Thruster
3. Romanian Deadlifts
4. Hang Cleans
5. Reverse Lunges (Alternating legs) (rack position)
6. Shoulder Press or Thruster
7. Romanian Deadlifts
8. Hang Cleans

TABATA WORKOUT #2 — Barbell Tabata Complex (8 Exercises)
This complex is performed exactly the same as the previous complex described above, only you perform eight different exercises once instead of four exercises performed twice.
Here’s an example of an eight-exercise Barbell Tabata Complex:

1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press or Thruster
4. Hang Cleans
5. Front Squats
6. Bent Over Row
7. Romanian Deadlifts
8. Push Ups

Note: When performing barbell complexes like the one above, its okay not to use “perfect” Olympic lifting technique on moves like cleans and snatches. Why?

1. We’re not Olympic lifting, we’re doing a barbell complex.
2. We’re not trying to build peak power, we’re trying to build conditioning and lose fat.
3. Good Olympic lifting form is needed to help you lift heavy loads as fast and efficiently as possible. The loads used in the complexes above are not heavy at all, and therefore don’t require you to have “perfect” form. As long as you don’t lose optimal spinal alignment and maintain good rhythm, you’re fine.

So, all you perfect Olympic lifting form Nazis can relax!

TABATA WORKOUT #3 — Kettlebell Tabata Complex (4 Exercises)
I have to tell you, kettlebells have been growing on me lately. I still think that aside from swings, you can do many of the same exercises with a simple dumbbell. But that being said, I do find myself using KB’s more often to get a different feel than I do with dumbbells.
Here’s one of my favorite kettlebell Tabata interval workouts:

20 sec 1-arm swings (right arm)
 ::: 10 sec rest

20 sec 1-arm swings (left arm) 
::: 10 sec rest

20 sec Front Squats (right arm)
 
::: 10 sec rest
20 sec Front Squats (left arm) 
::: 10 sec rest
20 sec Push Press (right arm) 
::: 10 sec rest
20 sec Push Press (left arm)
 
::: 10 sec rest
20 sec 2-arm swing
 
::: 10 sec rest
20 sec 2-arm swing 
::: 10 sec rest

You can also do this same KB Tabata workout without switching sides each time like this:

20 sec 1-arm swings (right arm)
 
::: 10 sec rest

20 sec Front Squats (right arm)
 
::: 10 sec rest

20 sec Push Press (right arm)
 
::: 10 sec rest

20 sec 1-arm swings (left arm) 
::: 10 sec rest

20 sec Front Squats (left arm) 
::: 10 sec rest

20 sec Push Press (left arm)
 
::: 10 sec rest

20 sec 2-arm swing
 
::: 10 sec rest

20 sec 2-arm swing 
::: 10 sec rest

TABATA WORKOUT #4 — Resistance Band Tabata (8 Exercises)
Call me crazy, but I love using resistance bands due to their simplicity, versatility, and low cost/ big return ability. For exercises like the ones below, my bands of choice are JC bands.
Although you might expect to find these little neon-colored bands in a drug store next to the feminine hygiene section, don’t be fooled, this JC Band Tabata workout will smash even the fittest athlete!

1. Squat and Row
2. Swimmers (back straight, arms straight, touch band to shoulders)
3. Tight Rotations (right side)
4. Tight Rotations (left side)
5. Punches (right leg forward)
6. Punches (left leg forward)
7. Swimmers (back straight, arms straight, touch band to shoulders)
8. Squat and Row.

TABATA WORKOUT #5 — Fighter’s Band Tabata (4 Exercises)
This Tabata is a favorite of my fighters because it develops the upper-body conditioning necessary to continually throw punches, push, pull, and clinch with your opponent for the entire fight.
Plus, this Tabata is great for folks who are looking for a non-leg dominant way of improving conditioning and accelerating fat loss. My bodybuilders and figure competitors love to use this Tabata after an upper-body lifting day.
This entire Tabata is performed with a staggered stance. Switch your lead leg each round. Here’s how it’s done:

20 sec punches (left leg lead) 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)
 
::: 10 sec rest

20 sec punches (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)

Or, you can alternate each round this way:

20 sec punches (left leg lead) 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead) 
::: 10 sec rest

20 sec alternating row (right leg lead)
 
::: 10 sec rest

20 sec punches (left leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)

TABATA WORKOUT #6 — Bodyweight Tabata (4 Exercises)
Bodyweight training is great for folks who train at home, train outside, or travel frequently and are stuck in a hotel room.
Even if you do have access to gym equipment, sometimes it’s nice to get away from all that stuff and just allow your body to move the way it wants:

20 sec Speed Squats
 
::: 10 sec rest

20 sec Burpees
 
::: 10 sec rest

20 sec Mountain Climbers (keep neutral spine)
 
::: 10 sec rest

20 sec Speed Skips (in place) (lift knee above hip) 
::: 10 sec rest

20 sec Speed Squats 
::: 10 sec rest

20 sec Burpees
 
::: 10 sec rest

20 sec Mountain Climbers (keep neutral spine)
 
::: 10 sec rest

20 sec Speed Skips (in place) (lift knee above hip) 
::: 10 sec rest