Tabata Low-Impact and High-Intensity Challenge

This Tabata workout is a great way to burn calories by doing high-intensity intervals that will challenge your entire body. This advanced workout includes 5 Tabata sets with a focus on low impact, high-intensity exercises. You’ll do each pair of exercises for 20 seconds, rest for 10, repeating that for a total for 4 minutes for each set. This workout does include kettlebell exercises, so you should be familiar with kettlebell training before trying these moves. Choose one Tabata Set for a shorter workout or complete all five for an intense 25-minute workout.


See your doctor if you have any medical injuries, illnesses or conditions.

Equipment Needed

A medium-heavy kettlebell (substitute dumbbells), a med ball (optional), Gliding Discs or paper plates

How To

  • After the warm up, alternate the exercises in each Tabata set, doing each for 20 seconds and resting for 10 seconds.
  • Repeat each Tabata set 4 times and then rest for about a minute before moving on to the next Tabata.
  • Each set should take about 5 minutes unless you need more rest.
  • Skip any exercise that causes pain or discomfort and add more rest as needed, while trying to challenge yourself and push your limits.


Warm Up Tabata: Step Touches

Young woman stretching outdoors

Step out to the right as wide as you can, swinging the arms up. Bring the left foot in, touch the floor and then step out to the left. Repeat, moving as fast as you can for 20 seconds, rest 10 seconds.2

Knee Lifts with a Med Ball

Hold a med ball (optional) straight up overhead and bring the right knee up to hip level while bringing the med ball to the knee. Repeat on the other side for 20 seconds, rest for 10 seconds.3

Tabata Nedir? Evde Yapabileceğiniz 8 Tabata Egzersizi - Blog

Low Impact Jumping Jacks

Start by taking the right foot out the side, almost like a side lunge, while circling the right arm up and overhead. Quickly step that foot back in and then take the left foot out, swinging the left arm overhead. Continue stepping from side to side as quickly as you can for 20 seconds, rest for 10 seconds.4

Tabata Antrenmanı Nedir? 4 Dakikada Yağ Yaktıran Tabata Nasıl Yapılır?

Low Impact Jumping Jacks with Rainbow Arms

Step out to the right into a side lunge while circling both arms overhead. Circle the arms the other way as you turn and step to the left. Alternate side as quickly as you can while circling the arms like you’re drawing a rainbow. Repeat for 20 seconds, rest for 10 seconds.

Repeat 2 times for a total of 4 minutes.5

Tabata Set 1: Bear Crawls

Squat to the floor walk your hands out until you’re in a plank position. As quickly as you can, walk the hands back to a squat and stand up. *Optional:  Add a push-up and/or a jump at the end for more intensity.  Repeat for 20 seconds, rest for 10 seconds.6

Front Kick with Plank

Kick with right foot and then swing the right leg back to the floor, taking your hands to the floor.  Take the left foot next to the right into a plank, hold briefly and then step the left leg forward again. Stand up, kicking with your right foot again and step back into your plank.  Repeat for 20 seconds and rest for 10 seconds. Do this move on the other side the next time around.

Repeat 4 times for a total of 4 minutes. Rest for 30-60 seconds7

Tabata Set 2: Kettlebell Lateral Swings

Hold a kettlebell and step out to the right, swinging the kettlebell between the knees. Step the feet together as you pop the hips to swing the weight to shoulder level. Step out to the right again, swinging the bell between the knees and, as you step together, swing the bell overhead. Repeat the series to the left for 20 seconds, rest for 10 seconds.8

Kettlebell Side Step with Single Arm Swing Curl

Hold a kettlebell in the right hand by your side.  Step to the right and lower into a squat, swinging the weight between the knees.  As you step back, swing the weight up into a biceps curl, ending with the weight straight up.  Repeat for 20 seconds, rest for 10 seconds, alternating sides each time.

Repeat 4 times for a total of 4 minutes.

Rest for 30-60 seconds9

Tabata Set 3: Sliding Burpees

Stand with feet on Glider Discs or paper plates and squat to the floor. Slide the feet back into a plank position and do a pushup (optional). Slide the feet back in and stand up. Repeat for 20 seconds, rest for 10 seconds.

Sliding Mountain Climbers

From the burpees, stay on the floor in a pushup position and, toes still on the Glider Discs and alternate bringing the knees in towards the chest, as though running as fast as you can. Keep the hips down and drive the knees as high as you can. Repeat for 20 seconds, then rest for 10 seconds.

Repeat 4 times for a total of 4 minutes.

Rest for 30-60 seconds11

Tabata Set 4: Kettlebell Single Arm Overhead Swing

Squat and swing a medium kettlebell back between the knees.  Thrust the hips forward, using the power of your lower body to swing the kettlebell up overhead, arm straight.  Swing the weight back down and repeat for 8 reps before switching sides.12

Lunge Sweep with a Kettlebell

Hold the kettlebell and pivot, turning the body to the right and into a lunge. As you push back up, swing the weight up and over the head as you pivot to the other side into a lunge, switching the kettlebell to the other hand. Continue for 20 seconds, rest for 10 seconds.

Repeat 4 times for a total of 4 minutes.

Cool down and stretch

Total Workout Time: 25 minutes

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