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Tabata workouts
Tabata means 20 seconds as hard as you can go, then 10 seconds of rest, over and over. Almost all of ours use exactly that. Short, and harder than it sounds.
10 workouts · 9 to 39 min · most watched first · by Tiff and Dan · newest August 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Full Body Tabata HIIT Workout: No Equipment25 min · No equipment
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Full Body Tabata HIIT Workout: No Equipment25 min · No equipment | 25 min | None | Intermediate, Advanced |
| Upper Body Tabata HIIT with Dumbbells39 min · Dumbbells, Stability Ball (optional), Bench (optional) | 39 min | Dumbbells, Stability Ball (optional), Bench (optional) | Intermediate |
| 8 Minute Tabata HIIT Workout: No Repeats9 min · No equipment | 9 min | None | Advanced |
| Tabata HIIT Workout21 min · Dumbbells | 21 min | Dumbbells | |
| Full Body HIIT Tabata Workout + Abs29 min · No equipment | 29 min | None | |
| Lower Body Workout: Dumbbell Tabata19 min · Dumbbells | 19 min | Dumbbells | |
| Full Body Cardio HIIT: Tabata Finisher37 min · Dumbbells | 37 min | Dumbbells | Beginner-Intermediate, Advanced |
| Tabata Full Body Workout: No Equipment19 min · No equipment | 19 min | None | |
| Jump Rope Workout + Bodyweight Tabata HIIT17 min · Jump Rope (optional) | 17 min | Jump Rope (optional) | |
| Full Body Workout at Home: No Equipment Tabata15 min · No equipment | 15 min | None | Intermediate |
All 10
39 minUpper Body Tabata HIIT with Dumbbells
9 min8 Minute Tabata HIIT Workout: No Repeats
21 minTabata HIIT Workout
29 minFull Body HIIT Tabata Workout + Abs
19 minLower Body Workout: Dumbbell Tabata
37 minFull Body Cardio HIIT: Tabata Finisher
19 minTabata Full Body Workout: No Equipment
17 minJump Rope Workout + Bodyweight Tabata HIIT
15 minFull Body Workout at Home: No Equipment Tabata
The moves we use most
Across these 10 workouts, these show up most often.
- Mountain Climbersin 8 workouts
- High Kneesin 5 workouts
- Bicycle Crunchesin 5 workouts
- Jumping Jacksin 4 workouts
- Air Squatsin 4 workouts
- Push Upsin 4 workouts
- Switch Lungesin 4 workouts
- Half Burpeesin 4 workouts
Questions
- Which of our tabata workouts should I start with?
- Full Body Tabata HIIT Workout: No Equipment. It's the most watched of these, with 439K views on YouTube. Four rounds of bodyweight moves, each done twice, with 20 seconds on and 10 seconds off.
- How long are they?
- From 9 to 39 minutes. Most are about 21.
- Do I need equipment?
- 5 of the 10 need no equipment. 4 use dumbbells.
- Are they good for beginners?
- 1 of the 10 are marked for beginners, and 1 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
