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The full-body Tabata bodyweight workout for fast fat burn

Challenge your endurance and torch fat with this 30-minute cross-training workout.

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Man sprinting on track
simonkr / Getty
Man sprinting on track
simonkr / Getty

There’s nothing more natural than using your own bodyweight in combination with running to test your limits in terms of cardiovascular endurance and stamina. Structure the routine properly and you’ve got some serious hard work on your hands.

We asked Will Lanier, a CF-L1 Coach at CrossFitNYC, for a high-intensity tabata workout in combination with a complex bodyweight routine to help you see where you stand.

Tabata training: a primer

“Tabata falls under the category of high-intensity training or high intensity interval training,” Lanier says. Any exercise can be incorporated into the Tabata training (bodyweight or “air” squats, pushups, and pullups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds.

Directions

It’s easiest to do this workout on an outdoor, 400-meter track. You’ll do four 400-meter sprints in total. Each sprint is separated by a Tabata workout: bodyweight squats, pushups, and situps. As you get more comfortable with this workout, you can expand the Tabata options to incorporate other bodyweight moves like pullups, lunges, or mountain climbers.

Routine

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Fast fat burn

The full-body Tabata bodyweight workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Sprint

Equipment
No Equipment
Sets
1
Reps
400 meters
Rest
2 min.
Exercise 2 of 4

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
Tabata: 20 sec. on, 10 sec. off for 4 min.
Rest
--
Exercise 3 of 4

Sprint

Equipment
No Equipment
Sets
1
Reps
400 meters
Rest
2 min.
Exercise 4 of 4

Pushup

Equipment
Sets
--
Reps
Tabata: 20 sec. on, 10 sec. off for 4 min.
Rest
--
How to
Exercise 5 of 4

Sprint

Equipment
No Equipment
Sets
--
Reps
400 m.
Rest
--
Exercise 6 of 4

Situp

Equipment
No Equipment
Sets
1
Reps
Tabata: 20 sec. on, 10 sec. off for 4 min.
Rest
--
Exercise 7 of 4

Sprint

Equipment
No Equipment
Sets
1
Reps
400 meters
Rest
--
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