5 tabata workouts when you are short on time


Finally! Your child is down for their afternoon nap and you have an hour and a half to yourself. You know you have a house to clean and laundry to fold, but you really want to squeeze a workout in, too. But how exactly are you going to make it work? TABATA, that’s how.

What’s tabata? Tabata workouts are four-minute intervals during which you focus on one exercise at a time. Tabata workouts qualify as high intensity interval training (HIIT) where you are active for 20 seconds, rest for 10 seconds for eight rounds (four minutes total). If you do five different exercises, you will achieve a 20-minute high intensity workout.

According to Active, “HIIT has more impact on both the aerobic (cardiovascular) and anaerobic (muscular) systems.” Not only will you improve your endurance, you will also see results.

Here are a few tabata exercise ideas you can do at home, no equipment required.

Tabata One:

  1. Push-ups
  2. Squats
  3. Leg raises
  4. Wall Sits
  5. Burpees

Tabata Two:

  1. Standing Lunges
  2. Tricep Dips (on chair)
  3. V-Sits
  4. Up-Downs
  5. Step ups (on chair/steps)

Tabata Three:

  1. Sprinter sit-ups
  2. Plank Walk Ups
  3. Bear Squats
  4. Mountain Climbers
  5. Supermans

Tabata Four:

  1. Jumping lunges
  2. V-Sit with leg extension
  3. Jumping Jacks
  4. Plank Taps
  5. Reverse Plank w/ a kick

Tabata Five:

  1. Jumping Squats
  2. Glute Bridges
  3. High knees
  4. Elevated push-ups
  5. Reverse Crunch

There are tabata timer apps available for iOS and Android phones. You can mix and match all of these workouts, but remember to work your whole body — not just the “problem areas.”  If these workouts begin to get tedious, change it up to focus on one area at a time — legs Monday, arms Wednesday, abs Friday, cardio Saturday.

Remember — your fitness level will be different than everyone else so please listen to your body and modify exercises accordingly. If you begin to feel dizzy or lightheaded, stop and rest.