Tabata Workout Routines – 17 Short Brutal Workouts

(Disclaimer: Before you attempt any of the Tabata workout routines below, make sure you have the adequate strength and endurance to complete these workouts safely. I take no responsibility for any injury, broken bones or even DEATH BY TABATA)

No time for slacking off today.

These 17 brutal Tabata workout routines are so hard you might need medical assistance afterward.

Get ready for hell or turn back now…

And don’t say I didn’t warn you!

 

Tabata Workout Routines – 17 Short Brutal Workouts

Tabata 1: Grave Diggers

I first came across this exercise when I started the Tapout XT Program

Essentially what you’re going to be doing is starting off in a plank position and moving from your elbows on to your hands. from there you will perform a single pushup before moving back to the plank position.

You’re going to be working the same exercise all the way through the 4-minute Tabata.

Here’s the breakdown:

• 20 Seconds: Grave Diggers
• 10 Seconds: Rest
• Repeat x8

See below for a video demonstration of the Grave Diggers in action. It’s harder than it looks

 

Tabata 2: Leg Crusher

This is my all time favorite lower body Tabata workout.

It’s going to leave you your legs burning with intensity with every rep that passes.

Here’s how to perform this Tabata:

• 20 Seconds: Jump Squat
• 10 Seconds: Rest
• 20 Seconds: Alternating Lunges
• 10 Seconds: Rest
• Repeat x4

If you’re a little less experienced then it might be wise to start with regular bodyweight squats and single leg lunges until you feel comfortable enough with the movement.

The last thing you want to do is injure yourself before you have time to tackle the next on my list.

And if you’re really feeling brave, you can try combining the two exercises in the same interval like this…

 

Tabata 3: Heavy Core Work

For this Tabata, your going to want to break out the barbell because we’re going to be lifting some heavy f*****g iron.

Here’s the workout:

• 20 Seconds: Deadlift
• 10 Seconds: Rest
• 20 Seconds: Landmine 180’s
• 10 Seconds: Rest
• Repeat x4

Now, I know that due to the nature of this workout you might find it a little difficult to transition from one move to the next within the 10 second time limit.

So although it goes against the true nature of regular Tabata workout routines you could time the intervals like this:

• 40 Seconds: Deadlift
• 20 Seconds: Rest
• 40 Seconds: Landmine 180’s
• 20 Seconds: Rest
• Repeat x2

This way you’re still going to get the same work time for each individual move, but it’s going to be a lot easier moving from one move to the next.

But ultimately the choice is yours.

Here’s how to perform the landmine 180 with correct form…

 

Tabata 4: The Push-Pull Tabata

These are in my opinion the two best moves for building a lean upper body.

An no I’m not talking about heavy bench presses and barbell rows.

Instead what you’re going to be doing is cranking out serious reps of both pullups and parallel bar dips.

Just like this:

• 20 Seconds: Pull-ups
• 10 Seconds: Rest
• 20 Seconds: Parallel Bar Dips
• 10 Seconds: Rest
• Repeat x4

This is harder than it looks and probably one of the more difficult Tabata workout routines to complete without failing at least once or twice during the 4 minutes.

If you struggle with excessive amounts of pull-ups like many people do this Pull-up Progression guide should get you up to speed.

 

Tabata 5: Farmers Walk/Loaded Carries

Before you ask, no I don’t mean the walk farmers take at the crack of dawn to feed the pigs on the farm.

When I refer to farmers walk I simply mean pick up a very heavy weight in each hand and then walking as far as physically possible before your grip fails and your arms fall out of their sockets.

Here’s how to add farmers walks to your Tabata workout routine:

• 20 Seconds: Farmers Walk
• 10 Seconds: Rest
• Repeat x8

This exercise is best performed with either dumbbells or a trap bar. If you have one available.

Make no mistake this ain’t easy by a long shot. If your arms don’t fail halfway through then your grip probably will.

Make sure to keep progressively adding weight with each and every workout and you’ll have the strength endurance of a Spartan warrior in no time.

 

Tabata 6: Bad Boys

This is another move I picked up from the Tapout XT training program.

It’s an absolute killer and not for the faint-hearted.

Here’s how we’re going to break this down:

You’re going to do 4 tuck jumps…

…followed by 4 in & out abs

…followed by 4 mountain climbers

Still following the Tabata protocol:

• 20 Seconds: Bad Boys
• 10 Seconds: Rest
• Repeat x8

Here’s a quick video to break down the moves:

Related: 51 Addicting Workout Finisher For The Ultimate Afterburn

 

Tabata 7: The Renegade

This Tabata’s going to leave your arms begging for mercy.

It’s one the harder Tabata workout routines on this list simply because your arms will almost always quit on you.

Here’s how to do it:

• 20 Seconds: Renegade Row with Push-up
• 10 Seconds: Rest
• 20 Seconds: Mountain Climbers
• 10 Seconds: Rest
• Repeat x4

The reason this routine is so brutal is that you aren’t giving your arms any time to recover.

Even during the mountain climbers, your arms are still having to hold the weight of your body making it an all out 4-minute war.

This video contains some awesome mountain climber variations for you to add into your routine if you’re feeling up to it…

 

Tabata 8: Keep Swinging

Grab yourself a sledgehammer (6-12 lbs) and a big heavy tire because for this Tabata’s where going causing some serious damage.

When done correctly sledgehammer swing will absolutely annihilate your core.

Here’s the workout in all its glory:

• 20 Seconds: Sledgehammer swings (left side)
• 10 Seconds: Rest
• 20 Seconds: Sledgehammer swings (right side)
• 10 Seconds: Rest
• Repeat x4

Watch the video below to learn how to be a true swinger:

 

Tabata 9: Burpee Brutality

You’ve probably already tried this one but I’ve got to include it in the list because it’s an absolute b**ch of an exercise

If you haven’t tried it, all I can say is that you’re in for a real treat.

Here’s the skinny:

• 20 Seconds: Burpee’s
• 10 Seconds: Rest
• Repeat x8
• Puke, pass out or die (optional)

Make no mistake this workout is going to be a true test of your will. I usually have to mentally prepare myself before I do this workout because it really is that hard (at least for me anyway)

And if you’re really feeling like a lunatic you can also make this Tabata more exhausting by adding a tuck jump.

Or even worse, a box jump.

Anyway, here’s a video of Tabata burpees in action…

 

Tabata 10: Tire Flips

For this 4-minute sweat fest, we’re going to be breaking out the heavy tire again and flipping it over multiple times.

But be warned this ain’t no barbeque and these aren’t burgers your flipping.

Here’s the workout:

• 20 Seconds: Tire Flips
• 10 Seconds: Rest
• Repeat x8

One of the harder Tabata workout routines and awesome of increasing strength and endurance in the same workout.

Related: 51 Addicting Workout Finisher For The Ultimate Afterburn

 

Tabata 11: The Battle Rope Tabata

Get ready to destroy your arms as well as your entire core with this savage battle rope workout.

Here’s how to get waving with this workout:

• • 20 Seconds: Alternating Waves
  • 10 Seconds: Rest
  • 20 Seconds: Rope Slams
  • 10 Seconds: Rest
  • Repeat x4

The perfect thing about battle rope workouts is that they force you to work each arm independently. Leveling out and strength imbalances you might have while at the same time, hammering your entire upper body.

Here’s how to perform each move…

 

Tabata 12: The Running Man

Nothing too taxing about this Tabata.

Oh, except that big F***off hill you’re about to climb.

Here’s how to get your legs moving for this Tabata:

• 20 Seconds: Hill sprint
• 10 Seconds: Rest
• repeat x8

For the sake of ease and convenience, I’d recommend you use a treadmill with a decent incline for this workout.

Hill sprints are great but when you’re trying to keep time and run at this same time it’s almost impossible to know where you are with your Tabata workout routines.

This way you can simply start the treadmill, set the timer and jump on and off the treadmill as and when you need to.

Here’s some practical advice on how to get started with Tabata hill sprints…

 

Tabata 13: Jump Around

Next, on the list, we’ve got a jump rope Tabata.

For this Tabata, I’m giving you an option. You can either do a sprint in place or do double unders. It’s your choice.

Either way, you’re going to be jumping rope faster than the speed of light:

Let’s skip to the workout:

• 20 Seconds: Jump rope (Sprint in place or double unders)
• 10 Seconds: Rest
• Repeat x8

This is probably the best Tabata for torching calories from your frame. Every part of your body is going to be working at full capacity for the entire 4-minutes.

Just make sure not to trip up.

 

Tabata 14: Dumbbell Thrusters

Popular among CrossFit athletes and fitness freaks across the globe. Thrusters are going to get your heart pounding faster than a pervert in a sweet shop.

If you’ve never tried thrusters before you may want to stop reading now because they’re going to kick your ass.

Here we go again:

• 20 Seconds: Thrusters
• 10 Seconds: Rest
• Repeat x8

Here’s a brief demo of dumbbell thrusters in action…

 

Tabata 15: Bike Sprints

What kind of post would this be if I didn’t include one of the original Tabata protocols?

Take a seat and get ready to pedal for your life:

• 20 Seconds: Bike Sprints (maximum effort)
• 10 Seconds: Rest
• Repeat x8

If you didn’t already know, the original Tabata protocol was first tested on Olympic speed skaters to analyze their training performance.

Soon after the study was performed on stationary bikes and the rest is history.

Here’s how it looks on an airdyne bike…

 

Tabata 16: Punch Out Drill

Second to last on our epic list of Tabata workout routines is the oh so wrong Tabata punch out drill.

Pretty basic. You’re just going to go hell for leather by repeatedly smashing your fists into a huge heavy bag.

Headbutting is optional.

Here it is.

• 20 Seconds: 1-2 Punch Combination
• 10 Seconds: Rest
• Repeat x8

After a few rounds, it’s going to feel like your arms are literally on fire. But to get the full benefit of this Tabata, it’s important to push through the fatigue and continue to throw straight punches as hard and fast as you can for the full 8 rounds.

IMPORTANT: If you’re going to attempt this workout I highly recommend you wrap your hands beforehand and use at least 10oz gloves. As you tire your form will start to suffer and the last thing I want on my conscience is one of my readers complaining of a broken hand. So just be careful.

Here’s how the pro’s do it…

 

Tabata 17: Pushup Attack

So here we are, the last of the Tabata workout routines on the list.

I have to say it’s been emotional. I feel like we’ve made a real connection and I can’t stand the thought of you leaving.

Before I start to cry here’s the last Tabata on the list. Goodbye forever…

Here we go (…sniff, sniff)

• 20 Seconds: Wide grip pushups
• 10 Seconds: Rest
• 20 Seconds: Close grip pushups
• 10 Seconds: Rest
• Repeat x4

Depending on your fitness level, you may or may not find this workout challenging during the first 2-3 round.

But by the time you hit round 6-7, it’s going to feel like you have a 200lbs man sat on your back.

I’m not even joking.

My personal best for this workout is 149 reps in the full 4 minutes.

Not amazing by any means and I’m sure with a little practice you can breeze past this total no problem.

Do you have any Tabata workout routines, not on the list? Share your own Tabata workout routines in the comments below