Sample Series of Tabata Exercises
Julia Wójcik
2026-03-23
5 min. read
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Tabata is a training program that is brief yet demands high intensity. It has a set execution pattern, but provides numerous options for exercises. Here is one possible series of exercises.
The tabata workout schema
Tabata is a workout schema that includes exercise cycles performed in 10-second intervals. The duration of a single exercise is 20 seconds, during which it should be performed with the highest intensity. This effort is repeated 8 times. The total workout duration is 4 minutes, but it must be preceded by an appropriate warm-up. The tabata workout schema assumes 8 intervals of effort, which does not mean that it must be the same exercise. Up to 8 different exercises can be performed, 2 exercises can be done 4 times, or 4 exercises can be done 2 times.
Access to the wall
The starting position is forward support, with the legs pointed towards the wall. You ascend the wall with your legs until you reach the position of standing on your hands. You should reach with your hands almost to the same wall, and your body should be positioned nearly vertically. Subsequently, you slide down from the wall in hand support. As you progress, the legs gradually lower down the wall until they make contact with the floor. You return to the starting position of forward support. In this position, perform a push-up, and then repeat the entire sequence at least three times.
Other options are available
After completing exercises on the wall, one can perform the strength training exercise in the preferred version with increased intensity, such as lifting the leg, clapping, with the arms in a narrow space, etc. One can perform 2 quick pumping movements to be able to complete the entire sequence of wall exercises four times in 20 seconds. If the wall exercise requires too high acrobatic skills, it can be replaced with a sprint in the support position, lying on the stomach. By keeping the body in a position parallel to the floor, alternately bring the knees to the chest, as is done when running skipping.
Stepping and striding jumps
Starting from a standing position, you're going to take a step forward with one leg. This is a jump, so the weight is evenly distributed between the leg that's in front and the bent leg. The knee of the back leg is right on the floor. The front leg knee shouldn't go beyond the footline when viewed from a vertical perspective. From this position, you change leg position with a jump. Hands can work alternately, just like you do during running. You perform at least 15 repetitions of the exercise.
Alternative method of resolution
You are able to maintain a medical ball of approximately 4-6 kg weight in your hands by pressing it against your chest. You can replace step-jumps with jumps from the corner position. Extend the leg in front, perform a jump in place. Move the stepping leg while jumping forward, raise the knee above the hips. If the jumping force allows, you can even execute a torso rotation in the air, directing the elbow towards the opposite knee. Upon landing, return to the frontal position of the body and to the step with the same leg. Perform at least 12 repetitions. In the second exercise series, commence with the second knee.
Lifted push-ups
In this exercise, you will focus mainly on the upper body parts, but not only. The muscles will also do a lot of stabilizing work. You will perform lifted push-ups, which means that your legs will be slightly higher (10-20 cm) than your hands. Each time you perform a repetition, you will lift the other leg up. It is recommended to perform at least 16 repetitions with a high speed.
Available alternative option
In the case of push-up exercises, you have a variety of available options to choose from. You can perform dynamic movements of push-ups, changing the position of your hands after each extension: right hand forward, left hand backward, then switch, left hand forward, right hand backward. Changes should be made simultaneously. To change the position of your hands during the exercise, you must slightly lift off from the ground. You can also perform push-ups alternately with wide and narrow spacing. Another possibility is the so-called Spiderman push-ups, during which you simultaneously pull the knee of one leg to the elbow. When bending the arms, you lift one foot off the ground, bend the knee to the side, and pull it to the elbow. When straightening the arms, you simultaneously straighten the leg and support it on the ground.
"Burpees" that are not thicker than 10 mm
Here is the last exercise, but the first in this series! We're talking about burpees, which come in many different forms. We start in the standing position and move to the supported squat position, then extend our legs back to get into the supported push-up position. We do push-ups, then pull our legs forward to return to the supported squat position. From this position, we straighten our torso and make a side jump to overcome obstacles, such as a low bench, but it can even be a line drawn on the floor. We land in the supported squat position and do more burpees. We do at least 7 sets of this exercise.
An alternative method of solution
Instead of jumping over an obstacle, one can leap onto it and bounce off it. It can be like a box 50 centimeters tall or taller. You can jump in front of the box, but be careful later to land at a sufficient distance away from the box so that when the torso is inclined, you don't hit your head on it. If you do not have access to equipment such as a box or a bench, you can simply jump up, clap your hands over your head, and land at the spot where you took off. You can land 1-1.5 meters in front of you, performing a regular long jump. From a standing position, you can directly transition to a prone position, by pushing off with your feet, extending your arms forward, and cushioning the fall by immediately bending your arms in the prone position and then extending them.
The second sequence of exercises
Upon the lapse of 10 seconds rest, during which you have time merely to contemplate the subsequent exercise and adopt the appropriate starting position for its execution, you recommence with the initial exercise... You repeat each exercise once, preserving the same order... You accomplish 8 efforts and it's finished.
Comprehensive Summary
The outlined exercise regimen provided here is merely a suggestion that can be freely modified according to individual requirements. In the aforementioned set, one can find a focus on the diversity of muscle work, yet in reality, each of them stimulates the muscles of the entire body. Thanks to this solution, one can achieve the desired intensity and exceed the threshold for oxygen and metabolic changes. The stated minimum number of repetitions pertains to a moderately active individual aged 48.