Workout: Station Nation (Tabatas!)

Time: 60 minutes

Equipment Needed: Battling Ropes / Medicine Ball, Dumbbells / Pull-Up Bar, Box / Bench, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 2 sets of 30 seconds per exercise.

• Body Weight Squats

• Lunge with a Twist

• Plank Kicks

• Crunches

Circuit #2:

Complete a FULL Tabata with the given exercise (20 seconds of work, 10 seconds of rest) for a total of 4 minutes per exercise before moving onto the next exercise. Rest 1 - 3 minutes between exercises.

• Battling Ropes (sumb with medicine ball slams)

• Pull-Ups - assisted if needed (sub for rows if you don’t have pull-up equipment)

• Regular Burpees

• Bicycle Crunches

• Double Unders

• Wood Chop (alternate sides every 20 seconds)

• Box Jumps

• Bear Crawl

• Mountain Climbers

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Workout: Upper Body Tabata with a Twist!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch and a Dumbbell / Kettlebell / Medicine Ball

Warm Up: 5 - 10 minutes

Tabata Style:

Perform the following seats Tabata style BUT with 3 exercises for a total of 4 sets, 6 minutes. Rest 1 minute between each set or longer depending on your fitness level.

Set #1:

• 20 seconds Uneven Push-Ups - right hand has a dumbbell, kettlebell, or medicine ball under it 

• 10 seconds Rest

• 20 seconds Uneven Push-Ups - left hand has  dumbbell, kettlebell, or medicine ball under it

• 10 seconds Rest

• 20 seconds Snow Angels

• 10 seconds Rest

Repeat for 4 total sets. Rest 1 minute.

Set #2:

• Bent-Over Rows - right arm

• Bent-Over Rows - left arm

• Tuck Jumps - ground ones

Set #3:

• Squat with Overhead Press - right arm

• Squat with Overhead Press - left arm

• Jump Squats

Set #4:

• Bicep Curls in a Squat

• Bench Dips

• Ski Jumps

Set #5:

• Windmills - right side

• Windmills - left side

• Plank with Butt Kicks

Set #6:

• Pullover Sit-Ups

• Russian Twists

• Floppy Burpees

Finisher: 

Complete 1 minute of Mountain Climbers as a finisher.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by wilpunt from Getty Images Signature

Workout: Partner Tabatas

Time: 45 - 60 minutes

Equipment Needed: A Partner (optional), Box / Bench, and Dumbbells

Warm Up: 5 - 10 minutes

How to Tabatas:

Find a partner for the following Tabata Exercises. One partner can do one exercise for 20 seconds while the other one performs the other exercise for 20 seconds. Rest 10 seconds and then switch exercises. After you have completed 4 minutes (8 sets), rest for 1-2 minutes and then move to the next set. This will take the entire workout. If you don’t have a partner, just alternate through the exercises.

Example:

The 2 Tabata Exercises are Box Jumps and Skull Crushers.

• 20 seconds Partner #1: Box Jumps and Partner #2: Skull Crushers

• 10 seconds Rest or Transition Time

• 20 seconds Partner #1: Skull Crushers and Partner #2: Box Jumps

• 10 seconds Rest or Transition Time

• Repeat for 4 minutes total (8 sets - 4 of each exercise)

• Rest 1 - 2 minutes before moving onto the next set.

Tabatas:

• Set #1: Box Jumps and Skull Crushers

• Set #2: Split Squats (right foot on the bench the whole set) and Jump Squats

• Set #3: Step-Ups with Lateral Leg Raise (right foot on the bench the whole set) and Floor Jacks

• Set #4: Bent-Over Rows and Burpees

• Set #5: Split Squats (left food on the bench the whole set) and Jump Squats

• Set #6: Step-Ups with Lateral Leg Raise (left foot on the bench the whole set) and Floor Jacks

• Set #7: Knee Lifts with Overhead Press and Bench/Chair Dips

• Set #8: Plank and Cross-Over Mountain Climbers

Finisher:

Together, complete the following for 2 minutes (4 sets).

• 20 seconds Butt Kicks

• 10 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by FamingoImages from Getty Images

Workout: Tabata Hell

Time: 45 - 60 minutes

Equipment Needed: Box / Bench, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 8 different Tabata’s. Rest 1 - 2 minutes between each Tabata.

Tabata #1:

• 20 seconds Lunge with Leg on Bench - left leg

• 10 seconds Rest

• 20 seconds Lunge with Leg on Bench - right leg

• 10 seconds Rest

Repeat 8x.

Rest 1 - 2 minutes.

Tabata #2:

• Box Jumps (modify with step-ups if needed)

• Tricep Push-Ups

Tabata #3:

• Bent-Over Rows

• Bench Sits / Bench Taps

Tabata #4:

• Jump Lunges

• Flutter Kicks

Tabata #5:

• Planks - Straight Arm (on hands)

• Tuck Jumps (ground)

Tabata #6:

• Elbows to Knees

• Cross-Over Mountain Climbers

Tabata #7:

• Quick Lunges (shorties) - left side

• Quick Lunges (shorties) - right side

Tabata #8:

• Butt Kicks

• Floor Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Syda Productions

Workout: Tabata Time!

Time: 45 minutes

Equipment Needed: Weights & Rope or Medicine Ball (optional)

Warm Up: 5 - 10 minutes (½ mile suggested)

Tabata:

Tabata exercises need to be completed 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes). 

Example for the 1st Tabata: 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds Rest, 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds rest, and keep repeating for a total of 2 minutes.

Recover 60-90 seconds between EACH Tabata and then REPEAT Tabatas 1-4 after a ¼ mile recovery jog.

Tabata #1:

• Overhead Walking Lunges

• V-Jumps

Tabata #2:

• Battle Ropes (any variation) - if no ropes, then medicine ball slams, burpees, or any other cardio

Tabata #3:

• Push Ups

• Spiderman Plank

Tabata #4:

• Jackknives

• Hollow Hold

¼ mile recovery jog and repeat

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ales-A from Getty Images Signature

Workout: Saturday Tabatas!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, a Medicine Ball, and a Kettlebell (optional)

Warm Up: 5 - 10 minutes

Tabatas:

Each Tabata exercise needs to be completed for 8 sets (or 4 minutes total). 

For example: 20 seconds of medicine ball slams, 10 seconds rest, 20 sec medicine ball slams, 10 seconds rest, 20 seconds medicine ball slams, 10 seconds rest, 20 seconds medicne ball slams, and so on until you reach 4 minutes (8 sets of medicine ball slams).

Allow 1 - 3 minutes rest BETWEEN each numbered Tabata.

1. Tabata #1: 20 secones Medicine Ball Slams & 10 seconds Recovery

2. Tabata #2: 20 seconds 1-Arm Rows & 10 seconds Recovery (alternate sides every 20 seconds)

3. Tabata #3: 20 seconds Burpees & 10 seconds Recovery

4. Tabata #4: 20 seconds Bicep Curls in a Stationary Squat Position & 10 sec Recovery

5. Tabata $5: 20 seconds Kettlebell Swings OR Cross-Body Mountain Climbers & 10 seconds Recovery

6. Taata #6: 20 seconds Wood-Chop & 10 seconds Recovery (alternate sides every 20 seconds)

7. Tabata #7: 20 seconds Superman Hold & 10 seconds Recovery

8. Tabata #8: 20 seconds Springs & 10 seconds Recovery

Rest 3 - 4 minutes.

Finisher:

Complete 2 Sets.

• 10 Windmills on each side

• 10 Down-Dogs into Cobra

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images

Workout: Tabata Time… Then It’s All Going Down!

Time: 45 - 60 minutes

Equipment Needed: A stopwatch, dumbbells, and a bench/chair.

Warm Up: 5 - 10 minutes

Tabatas:

Tabata exercises need to be complete 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes).

Example: for the 1st Tabata: 20 seconds reverse lunges (left leg), 10 seconds rest, 20 seconds revers lunges (right), 10 seconds rest, 20 seconds reverse lunges (left), 10 seconds rest, 20 seconds reverse lunges (right), 10 seconds rest…. For a total of 20 minutes.

Recover 45 seconds between EACH Tabataand then REPEAT Tabata 1 - 4.

Tabata #1:

• Reverse Lunges (left)

• Reverse Lunges (right)

Tabata #2: 

• Presses (left)

• Presses (right)

Tabata #3:

• Overhead Triceps Presses

• Mountain Climbers

Tabata #4:

• Rows (left) 

• Rows (right)

¼ mile Recovery Run

Going Down:

Complete ladder from 10 → 1.

Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until they reach 1 rep of each exercise!

• Pistol Squat Negatives (over a bench if necessary)

• Dips

Rest as needed.

Finisher:

Finish with a 2 minute set of Tabata sprints!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by EmirMemedovski from Getty Images Signature