All you need for Tabata is your body, a little floor space, and a timer. Here are eight bodyweight workouts — each a classic 20-seconds-on, 10-seconds-off, eight-round block.
How to use this list
Each workout below is a single Tabata block: 20 seconds of hard work, 10 seconds of rest, repeated 8 times — about four minutes. Pick one as a quick finisher, or chain three or four with a one-minute rest between them for a full session. The rule that makes it Tabata: the 20 seconds should be genuinely hard.
The eight workouts
| # | Move | Focus & form cue |
|---|---|---|
| 1 | Bodyweight squats | Legs · sit back, chest up, full depth |
| 2 | Push-ups | Chest & core · drop to knees to keep the pace |
| 3 | Mountain climbers | Core & cardio · hips low, fast knees |
| 4 | Burpees | Full body · the classic Tabata gut-check |
| 5 | High knees | Cardio · drive knees to hip height |
| 6 | Reverse lunges | Legs · alternate, control the descent |
| 7 | Plank shoulder taps | Core · keep hips still, no rocking |
| 8 | Jumping jacks | Cardio · low-impact step-jacks also work |
Build a full session
Combine three or four blocks for a 15–20 minute workout — for example: Squats → rest 60s → Push-ups → rest 60s → Mountain climbers → rest 60s → Burpees. Mixing upper, lower, and full-body moves lets one muscle group recover while another works.
Scale it to your level
New to this? Start with two blocks at a moderate effort and lower-impact options (step-jacks, knee push-ups, marching instead of high knees) — our beginner's guide walks through it. Not sure how Tabata differs from general interval training? See Tabata vs HIIT.
Safety note. Warm up first, prioritize form over speed, and check with a healthcare professional before high-intensity exercise if you have any medical conditions or are new to it.
Keep your eyes off the clock
Counting seconds mid-burpee is impossible. The Tabata — HIIT Timer app calls every work and rest interval with sound and haptics, so you just move — on iPhone or straight from your Apple Watch.