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12 Minute Tabata Workout

I have blogged about tabata workouts many times in the past but they are the ultimate in getting a quick, high intensity workout in. Last Friday night I only had about 30 minutes to squeeze in a workout. I warmed up with 2.5 miles on the treadmill (20 minutes) and then completed tabata intervals of six different movements. I was GASPING for air, my heart was beating and I was sore the next day. It was way more challenging than my treadmill run!

Traditionally, tabata intervals are 4 minutes of 20 seconds on and 10 seconds off for a total of eight rounds but I cut that in half and did 2 minutes/4 rounds. Essentially, you are performing 30-50 reps of each movement in just 2 minutes. It’s intense! It’s crazy that I was SORE the next day after a 12 minute workout.

Here’s the workout I did…

twelve minute tabata

The workout uses a mix of bodyweight, Bosu ball, kettlebell and gliding disk movements. You can sub bodyweight push ups and crunches for the Bosu, dumbbells for the kettlebell movements and bodyweight mountain climbers for the gliding disk if you don’t have access to that equipment.

Feeling ambitious and have more time? Do this workout twice through. I guarantee you will feel the burn with one round but two will take it to another level! Also, I gave myself an extra challenge by counting how many reps I got in the first interval and trying to match it for the next three. HARD!

Let me know if you have questions or feedback! Enjoy! 🙂

{ 14 comments… add one }
  • Sara @ LovingOnTheRun February 10, 2014, 11:01 pm

    This looks like a great workout! Can’t wait to try it out

  • Nikki@will run for pizza February 10, 2014, 11:31 pm

    I LOVE tabata workouts!!!

  • Tara | Treble in the Kitchen February 11, 2014, 5:10 am

    Pinning for later! I love a good Tabata workout 🙂

  • Jenn@Mark My Miles! February 11, 2014, 6:36 am

    Pinning as well for an at home workout for snow days!!!

  • Madison February 11, 2014, 8:08 am

    This looks awesome! I just pinned it and will be working it out soon! 🙂

  • Hayley@healthyregardshayley February 11, 2014, 8:15 am

    This is great! I have never done a tabata workout but I like the looks of this one!

  • She Rocks Fitness February 11, 2014, 9:15 am

    GET IT GIRL! I always love when you share these quick workouts! 🙂 Hope you are staying warm in your neck of the woods. I think the sun has officially left TX. Pity party over here….

  • Liz F. February 11, 2014, 11:21 am

    INTENSE aka I can’t wait to try!

  • Elizabeth @ Positive Change February 11, 2014, 11:25 am

    I love these quick sweat sessions! Can’t wait to try this one out!

  • Tracy February 11, 2014, 12:54 pm

    I love/hate tabatas!! They are intense and so effective!!

  • Kim February 11, 2014, 2:23 pm

    Love doing Tabata – this one looks awesome!!!

  • Alison @ Daily Moves and Grooves February 11, 2014, 4:37 pm

    Tabatas are one of my favorite ways to work out for sure! This one definitely looks like a smoker. I love the idea of trying to beat your reps each round!

  • Natalie February 12, 2014, 2:15 pm

    Oh wow, those Bosu ball push-ups were a killer and brutal for a starter! But, of course in an awesome way!

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