TABATA Workout: Lunge, Plank, & Burpees

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Stay Fit Mom is bringing you a serious TABATA workout this week.  You’ll be shocked how tough 20 seconds of work, followed by 10 seconds of rest really gets!

Trying this today!
Stay Fit Mom

Weekly Workout:

  • TABATA [20 seconds of work, 10 seconds of rest for 8 rounds which will total 4 min] Jumping Lunges,  TABATA Plank, and TABATA Burpees.

Equipment needed:

  • Timer (We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.  For this workout we clicked the “more” icon in the bottom of the app, then clicked Timers.  Once you are in Timers, click Tabata.   The app should automatically set to run for eight rounds.  If not, select Options in the upper left corner and then Set Up.  Rounds per Tabata should be set to 8.  Work Time should be set to 20 seconds, and Rest Between Intervals, should be set to 10.  You can see the video below for a quick MYWOD app demonstration.

Modification Options:  Be sure to modify this workout to your ability level.  Jumping lunges can be modified with a regular lunges and Burpees can be modified with stepping up versus jumping up.  You can also modify the number of rounds for each movement if 8 rounds is too many.

TABATA at home workout

Today’s weekly workout consists of 3 different TABATA cycles.  As mentioned above, TABATA is a CrossFit term that means 20 seconds max effort, followed by 10 seconds of rest, for 8 rounds which total 4 minutes.  TABATA workouts simulate high intensity interval training.  You’ll get your heart rate up very quickly, and then give your body a 10 second rest that will bring your heart rate back down, only to pick it right back up again.  Get ready to sweat!

In the first TABATA cycle you will be completing Jumping Lunges.  For 20 seconds you will complete as many jumping lunges as possible, followed by a 10 second rest.  You will repeat this process 8 times.

In the second TABATA cycle, you will be holding a Plank.  For 20 seconds you hold plank, followed by a 10 second rest.  You will repeat this process 8 times.  If you are unable to hold plank for the duration of the 20 seconds, just hold it for as long as you can, but stick to the TABATA timer for rest cycles.

In the third TABATA cycle, you will be completing Burpees.  For 20 seconds you will complete as many burpees as possible, followed by a 10 second rest.  Be sure to check the video, as well as the modification options above.

In the video below, we simulated 2 rounds of each movement, to give you an idea of what TABATA looks like.  Thanks for watching!  You can subscribe to our YouTube Channel for a sneak peak of our latest workouts!

We’d love to cheer you on!  After your workout is complete, tell us how you did in the comments section of this post!  You can also take part in our Weekly Workout challenge on Instagram.  Be sure to use the hashtag #SFMweeklyworkout and show us how it went!

Check the Work Out page of our website for more at home workouts!

Interacting with our community on social media fuels our passion to keep on creating!  We do our best to read and respond to every single comment.  It means the world to us to know that you’re out there listening and going through the trenches right alongside us!

on Instagram:  @stayfitmom_tracy and @stayfitmom_Krista 

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