Move It Monday: Full Body Tabatas

by tinareale on April 22, 2013

It’s Monday and it’s time to get those bodies moving. Even though it’s Monday, I have just the thing for you.

move it monday

I know Mondays can be rough. You’re busy getting the week started. Well, this workout is for you. You’re tired. Well, this workout is for you. You miss the fun of the weekend. Well, this workout is for you. High intensity. High energy. Fast. And fun!

Today’s Move It Monday workout includes a few different tabata sets that will cover cardio, upper body, lower body, and core training. You can do them all together for a full body workout that you can finish in less than twenty minutes (yes, twenty). The layout of tabatas helps the workout to pass in a fun, quick manner and will undoubtedly leave you with more energy. The body weight only exercises make this workout even more accessible to you in case you’re facing just another manic Monday. Or Tuesday. Or Wednesday…or whatever heck day you need a quick and effective workout. Ready? I sure hope so!

First up, let’s cover the basic layout of a tabata set.

Each tabata will include four exercises. You complete a round of each exercise back to back for intervals of 20 seconds on and 10 seconds off. Then you repeat them for one more round. That adds up to four minutes per tabata and only a 20 minute workout if you do all four tabata groups with the rest period between.

Each tabata will flow like this:

  • exercise 1 for 20 seconds
  • rest for 10 seconds
  • exercise 2 for 20 seconds
  • rest for 10 seconds
  • exercise 3 for 20 seconds
  • rest for 10 seconds
  • exercise 4 for 20 seconds
  • rest for 10 seconds
  • repeat one more time through (four minutes total)

After each tabata group, you will recover for 1-2 full minutes before moving to the next grouping. Cardio –> upper body –> lower body –> core. Boom. Bang. Done! Now for the moves….

Tabata Workout

Exercise Library:

Remember to properly warm-up before going into this workout. Go at your level and adjust/modify any exercises as needed. Always consult a physician before beginning a workout program and listen to your body. Tabatas are a more advanced form of training, so please keep that in mind. Let me know of any questions and if you give it a try!

Happy training!

Tabatas? Love them? Hate them? Never tried them?


1 Kim April 22, 2013 at 7:45 am

Love Tabata workouts!!! These look “fun”!!!

2 Dana @momrunshalf April 22, 2013 at 7:48 am

I never tried Tabata, going to have to give it a go after BBBC

3 tinareale April 22, 2013 at 7:51 am

Or maybe during. Cough cough cough. ;)

4 Dana @momrunshalf April 22, 2013 at 11:51 am

So what your saying is, get ready for phase 3 cause I will be doing Tabata whether I wanted to or not:)

5 lindsay April 22, 2013 at 7:51 am

i have a love/hate relationship with tabatas. hurt so good, right?!

6 Miz April 22, 2013 at 7:53 am

LOVE THESE and LOVE me some high knees.
Im a misfit that way.

7 Linz @ Itz Linz April 22, 2013 at 7:57 am

i really like tabata style workouts! you can do anything for 20 seconds!!

8 Katie @ Talk Less, Say More April 22, 2013 at 8:15 am

This looks awesome! I definitely want to do more HIIT workouts…I just don’t but I’m not sure why. Time to change that! :)

9 Maureen @ Breaking Free & Finding Me April 22, 2013 at 9:07 am

I think I’m gonna try this now!

10 Beth @ Mangoes and Miles April 22, 2013 at 9:48 am

I’ve never tried tabatas, but I think I’m gonna do this before my yoga session today! I’ve lost interested in free weights and barbell lifting, but I do desperately need to incorporate more strength training into my routine. Thanks so much for this!

11 tinareale April 23, 2013 at 7:27 am

Let me know if you try it and if you like it! :)

12 Fiona @ Get Fit Fiona April 22, 2013 at 10:04 am

Tabatas are definitely intense, but such a great workout. Thanks for sharing this one.

13 Melanie @ Nutritious Eats April 22, 2013 at 10:04 am

Thanks for posting this- it’s exactly the kind of workout I want to do today with my short run! Have a great week Tina!

14 Heather @fitncookies April 22, 2013 at 10:18 am

I love tabata workouts!! Accomplish so much in little time!

15 Tamara April 22, 2013 at 10:38 am

Great workout (as usual!) Tina!
I’m pinning for ‘borrowing’ in Bootcamp next week!

16 tinareale April 23, 2013 at 7:27 am

Hope they like it!!

17 janetha April 22, 2013 at 12:09 pm

Love tabatas! Looks like a killer sweat sesh. Love you!

18 Katie @ KatieEnPursuit April 22, 2013 at 12:43 pm

YES to Tabata’s! Great way to up the HR & burn in a short amount of time, helps me beat boredom as well. Thanks for sharing this circuit, looks like a winner. Happy Monday!

19 Elle April 22, 2013 at 1:28 pm

I have done this kind of workout a few times and I like it. I think I will add this one to my ‘off days’ and do it on the weekend while I am doing your current bootcamp.

20 Melissa April 22, 2013 at 1:42 pm

Love love love tabata! Thanks for sharing, I’ll definitely tackle this one after bootcamp.

21 Christine @ Love, Life, Surf April 22, 2013 at 2:55 pm

Totally pinned this. Looks awesome. I haven’t done a tabata workout in a while so thank you for this!

22 Paige @ Your Trainer Paige April 22, 2013 at 5:03 pm

What a fun way to split it up! I might be borrowing from this workout for my next HIIT class :)

23 Natalie @ FreshLifeFindings April 22, 2013 at 10:07 pm

This looks awesome! I’m definitely going to give this a try and I’m sure it’s going to burn :)

24 Sydney April 23, 2013 at 9:19 am

I just did this workout twice through – it was great!

25 Sarah (Shh...Fit Happens) April 23, 2013 at 3:21 pm

OOH that is a different way to do tabata, i like the variety! I usually do the same exercise for 4 minutes, then move on to a different one

26 Stacey April 24, 2013 at 3:04 pm

I have never heard of Tabata workouts before! After hearing the description and seeing an example of a tabata workout, I think I’d be in love! I thoroughly enjoy circuit workouts or anything fast-paced that keeps me moving and prevents me from getting bored, so I’ll definitely have to give this one a go! :)

27 Elle June 4, 2013 at 10:36 am

Still cooling down from just having done this workout! Loved it, even though I cannot do downward dog pushups!

28 Max Lean X July 9, 2013 at 7:34 pm

Excellent blog you have got here.. It’s difficult to find good quality writing like yours nowadays. I honestly appreciate individuals like you! Take care!!

29 Will Ferrini October 4, 2013 at 5:43 pm

Wow Tabata workouts look amazing! My wife and I just got into running more with our treadmill so this will be something we look at for sure. Thanks!


30 Lorka January 15, 2014 at 10:54 am

WOW. TABATA HIIT IS AMAZING. Being a full time Geophysics Undergrad student at a major university with two research positions I don’t have much time in my schedule so I try to squeeze in a 30 minute or so workout in the early early morning before the sun comes up.
My sister has dedicated her life to learning about health, fitness, exercise and she herself is in the gym twice a day and a track and field star. She recommended this to me because she has been doing it recently and never seen results like this. Plus it fits the schedule of a busy student better.
So I gave it a try yesterday morning and today I was in more pain than ANY other workout videos such as 90 day challenge p90x etc. ever put me through!! During the exercise itself I felt like my lungs were going to bleed and explode so I instantly knew this would increase my cardio, endurance, metabolism, etc. But then insane muscle aches the next day too?!?!?
I did the Cardio and Lower body combo first. Next will be the Core and Upper. Fully body I don’t think is good to do everyday but that is up to you I suppose.
Insane results for up to 10 minutes a day?! Seemed too good to be true but it works. Of course, it also all depends on how much you push yourself. You have to give it your all and more during the 20 seconds.
Happy exercising! :)

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