10 Tabata CrossFit Workouts with and without Weights
In as little as four minutes, you can complete a workout so effective that it'll transform your body.
Would you rather go all-out for a few minutes or exercise at moderate intensity, say on a treadmill, for an hour?
Workouts can last as little as four minutes and still yield incredible results.
When you're traveling, you're probably lacking time and motivation to workout, so shorter duration and higher intensity seems like a dream scenario.
But it's real.
What is Tabata?
The Tabata Interval Training Protocol is a high intensity interval training style that was developed by Dr. Izumi Tabata to train Olympic skaters in the 1990s.
Dr. Tabata had athletes train using the 20/10 model - meaning 20 seconds of all out exercise followed by 10 seconds of rest and then repeated and compared them to a group of athletes performing moderate intensity exercise for one hour.
He found that the athletes using the 20/10 model, or the Tabata Protocol, increased their aerobic and anerobic fitness levels dramatically.
What's not to like about a training style that allows you to accomplish more in less time?
It's perfect for traveling.
Here are ten Tabata CrossFit workouts you can do while traveling - either in the hotel gym or right in your hotel room.
Workout #1 - "Tabata Something Else"
With a running clock in 16 minutes:
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats.
There is no additional rest between movements. Score is the total reps performed in all of the intervals.
Workout #2 - "Tabata This"
With a running clock in 24 minutes:
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals.
Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.
Workout #3 - Stimulus Travel WOD 15
As many rounds as possible (AMRAP) in 12 minutes:
2 Minutes of Burpees
2 Minutes Rest
Tabata Sit-Ups
2 Minute Rest
2 Minutes of Jumping Jacks
Workout #4
Tabata Push-Ups
Eight rounds of 20 seconds of work and 10 seconds of rest.
Tabata Squats
Eight rounds of 20 seconds of work and 10 seconds of rest.
Tabata Burpees
Eight rounds of 20 seconds of work and 10 seconds of rest.
If you’re looking for more of challenge from these bodyweight exercises, add a weighted vest (like below). Twenty to forty pounds is a good starting point.
Workout #5 - Tabata Barbell
With a running clock in 19 minutes:
Tabata Deadlift (185/135)
Tabata Hang Clean (135/95)
Tabata Front Squat (85/65)
Tabata Push Press (65/45)
Rest for 1 minute between exercises.
Workout #6 - Tabata Fight Gone Bad
Five Tabatas in 20 minutes:
Wall Ball Shots (20/14)
Sumo Deadlift High-Pulls (75/55)
Push Presses (75/55)
Workout #7 - Painstorm XXVI
Eight Tabatas in 39 minutes:
Tabata Thrusters (95/65 lb)
Tabata Pull-Ups
Tabata Cleans (135/95 lb)
Tabata Ring Dips
Tabata Deadlifts (200/150 lb)
Tabata Handstand Push-Ups
Tabata Kettlebell Swings (1.5/1 pood)
Tabata Row
Rest for 1 minute between exercises.
Workout #8 - “Michelle”
For Time:
Tabata Back Squats (95/65 lb)
Continue until 100 back squats are completed.
Workout #9 (Kettlebells)
Tabata Kettlebell Front Squats
Tabata Kettlebell Swings
Workout #10 (Dumbbells)
Tabata Dumbbell Snatches
Tabata Dumbbell Squat Cleans
If you don't feel like watching the clock while you workout, check out Tabata Songs. They offer music that is created specifically for Tabata. Each song coaches the listener through the 8 intervals of a 4 minute workout, prompting when to GO and when to REST, eliminating any need for timers, watches, or inaccurate time estimates. It's available on Spotify and iTunes.
Bottom Line
Workouts don't have to last a long time to be effective. As you increase your intensity and shorten the duration of your time exercising, research is showing that positive results are more likely to occur. Try the Tabata Protocol while traveling to get the most out of the shortest amount of time.
If you’re looking for outstanding training apparel, check out the best workout shirts for men by Born Tough.
