Free 30 Day Tabata Challenge with PDF

If you want to build your endurance and improve your fitness, you can try the 30 day Tabata challenge. It will help burn significant calories in a shorter time and boost endurance and speed.

It is suitable for all fitness enthusiasts, so anyone who wants to test their fitness level can try this program.

However, it would be best to consult a health expert before starting this program if you’ve any health conditions, such as cardiovascular illness or injury.

How to Perform Tabata?

Tabata is a high-intensity workout program where you perform one or more exercises for one minute each (including rest time) until four minutes to complete one round.

For example, one round of Tabata looks like this:

Perform each exercise for 20 seconds at your maximum heart rate, followed by 10 seconds of rest. 1Emberts T, Porcari J, Dobers-Tein S, Steffen J, Foster C. Exercise intensity and energy expenditure of a Tabata workout. J Sports Sci Med. 2013 Sep 1;12(3):612-3. PMID: 24137082; PMCID: PMC3772611.

  • Minute 1: Jumping Jacks, 20 seconds work, 10 seconds rest x 2
  • Minute 2: Pushups, 20 seconds work, 10 seconds rest x 2
  • Minute 3: Situps, 20 seconds work, 10 seconds rest x 2
  • Minute 4: Squats, 20 seconds work, 10 seconds rest x 2

Instead of four exercises, you can also do only one exercise for four minutes in four sets.

You can do Tabata for as short as four minutes to as long as 40 minutes, depending on your fitness level and goal.

30 Day Tabata Challenge to Level up Your Fitness

Tabata Workout Challenge

This 30 day of Tabata challenge includes 17 workout days and thirteen rest days.

It will start with a shorter four-minute workout in a day to end with 30 minutes session.

Consistently following the Tabata workout for thirty days will help you increase your endurance and speed and scale up your fitness level.

Day 1: 4-minute Tabata Workout

ExerciseWorkIntervalSets
Jumping Jacks20-sec10-sec2
Mountain Climbers20-sec10-sec2
Squat Jump20-sec10-sec2
Push-Ups20-sec10-sec2

Day 2: 10-minute Tabata Workout

MinuteRound 1Round 2
Minute 1BurpeesMountain Climbing
Minute 2CrunchesJumping Split Squat
Minute 3High KneesPushups
Minute 4Kneeling JumpLeg Raises

Day 3: 10-minute Tabata Workout

MinuteRound 1Round 2
Minute 1Jumping JackShoulder Tap
Minute 2CrunchesSquat Jump
Minute 3Ankle HopsBear Crawl
Minute 4Kneeling JumpSide Lunge Jump

Day 4: Rest

Day 5: 10-minute Tabata Workout

MinuteRound 1Round 2
Minute 1Mountain ClimberDead Bug Crunches
Minute 2Plank Ankle TapsCurtsy Lunge
Minute 3Squat JumpInchworm
Minute 4PushupsLunge Front Kick

Day 6: 15-minute Tabata Workout

MinuteRound 1Round 2Round 3
Minute 1Mountain ClimberDiver PushupJumping Split Squat
Minute 2Plank Ankle TapsCrunchesRussian Twist
Minute 3Bear CrawlInchwormCrossbody Mountain Climber
Minute 4SquatsShoulder TapLunge Front Kick

Day 7: Rest

Day 8: 15-minute Tabata Workout

MinuteRound 1Round 2Round 3
Minute 1High KneesJumping JacksCrossbody Mountain Climber
Minute 2Plank Ankle TapsPush-ups to PlankBear Crawl
Minute 3Leg RaisesInchwormSitups
Minute 4PushupsShoulder TapLunge Front Kick

Day 9: 15-minute Tabata Workout

MinuteRound 1Round 2Round 3
Minute 1High KneesSquat JumpSquat Pulses to Jump
Minute 2Plank Ankle TapsCrunchesBear Crawl
Minute 3Flutter KicksInchwormGlute Bridge
Minute 4Plank JacksShoulder TapIn and Out Squat Jump

Day 10: OFF

Day 11: 20-minute Tabata Workout

RoundMinute 1Minute 2Minute 3Minute 4
1Jumping JacksPushupsSquatsSitups
2BurpeesMt. ClimberFlutter KicksShoulder Tap
3InchwormSplit Squat JumpReverse CrunchesGlute Bridge
4High KneesAlternate Heel TapsFront Plank Side Plank

Day 12: OFF

Day 13: 20-minute Tabata Workout

RoundMinute 1Minute 2Minute 3Minute 4
1Drop SquatsPushupsTabletop CrunchesGlute Kickback
2BurpeesMt. ClimberFlutter KicksShoulder Tap
3Squat ThrustPlank Ankle TapsRussian TwistBear Crawl
4Ankle HopsSplit Squat JumpFront Plank Side Plank Hip Raise

Day 14: OFF

Day 15: 20-minute Tabata Workout

Circuit 1

  • Squats
  • Pushups
  • Mt. Climber
  • Plank Ankle Taps

Circuit 2

  • Split Squat Jump
  • Shoulder Tap
  • Squat Thrust
  • Glute Kickback

Circuit 3

  • Inchworm
  • Flutter Kicks
  • Plank Ankle Taps
  • Bear Crawl

Circuit 4

  • Burpees
  • Reverse Crunches
  • Crossbody Mountain Climber
  • Tuck Jump

Day 16: OFF

Day 17: 20-minute Tabata Workout

  • Time for each round: 4 minutes
  • Rest after each round: 1-minute
  • Total duration: 20 minutes

Round 1

  • Ankle Hops
  • Situps
  • Front Plank
  • Side Plank

Round 2

  • Split Squat Jump
  • Shoulder Tap
  • Squat Thrust
  • Glute Kickback

Round 3

  • Inchworm
  • Flutter Kicks
  • Plank Ankle Taps
  • Bear Crawl

Round 4

  • Burpees
  • Reverse Crunches
  • Crossbody Mountain Climber
  • Tuck Jump

Day 18: OFF

Day 19: 20-minute Tabata Workout

  • Number of rounds: 4
  • Time for each round: 4 minutes
  • Rest after each round: 1-minute
  • Total duration: 25 minutes

Circuit 1

  • Jumping Jacks
  • Pushups
  • Leg Raises
  • Pushup Jacks

Circuit 2

  • Squat Jump
  • Crossbody Mountain Climber
  • Pulse up Ab workout
  • Glute Kickback

Circuit 3

  • High Knees
  • Flutter Kicks
  • Plank Ankle Taps
  • Bear Crawl

Circuit 4

  • Burpees
  • Toe Touch
  • Plank
  • Tuck Jump

Day 20: OFF

Day 21: OFF

Day 22: 25-minute Tabata Workout

  • Number of rounds: 5
  • Time for each round: 4 minutes
  • Rest after each round: 1-minute
  • Total duration: 25 minutes

Round 1

Round 2

  • Squat Jump
  • Crossbody Mountain Climber
  • Power Maker
  • Glute Kickback

Round 3

Round 4

Round 5

Day 23: OFF

Day 24: 25-minute Tabata Workout

  • Number of rounds: 5
  • Time for each round: 4 minutes
  • Rest after each round: 1-minute
  • Total duration: 25 minutes

Circuit 1

  • High Knees
  • Pushups
  • Squats
  • Situps

Circuit 2

  • Squat Jump
  • Crossbody Mountain Climber
  • Diver Pushup
  • Glute Kickback

Circuit 3

  • Frog Jumps
  • Flutter Kicks
  • In and Out Jump
  • V ups

Circuit 4

Circuit 5

  • Lunge Jump
  • Shoulder Tap
  • Squat Thrust
  • Side Plank

Day 25: OFF

Day 26: 30-minute Tabata Workout

  • Number of rounds: 5
  • Time for each round: 4 minutes
  • Rest after each round: 2-minute
  • Total duration: 30 minutes

Rounds 1 & 4

  • Burpees
  • Pushups
  • Shoulder Tap
  • Alternate Heel Tap

Rounds 2 & 5

  • Squat Jump
  • Crossbody Mountain Climber
  • Diver Pushup
  • Side Plank

Rounds 3 & 6

  • Frog Jumps
  • Flutter Kicks
  • Turkish Get-up
  • Plank

Day 27: OFF

Day 28: 30-minute Tabata Workout

  • Number of rounds: 5
  • Time for each round: 4 minutes
  • Rest after each round: 2-minute
  • Total duration: 30 minutes

Circuits 1 & 4

  • Squat Jump
  • Pushups
  • Shoulder Tap
  • Lunge Front Kick

Circuits 2 & 5

  • Tuck Jump
  • Situps
  • Diver Pushup
  • Plank

Circuits 3 & 6

Day 29: OFF

Day 30: 30-minute Tabata Workout

  • Number of rounds: 5
  • Time for each round: 4 minutes
  • Rest after each round: 2-minute
  • Total duration: 30 minutes

Rounds 1 & 4

  • Squat Jump
  • Pushup Jack
  • Pulse with Squat Jump
  • Alternate Heel Tap

Rounds 2 & 5

Rounds 3 & 6

  • Mountain Climber
  • Flutter Kicks
  • Shoulder Tap
  • Plank

Tabata 30 Day Challenge PDF

You can download this program if you want to use it offline.

Results You Can Expect

This 30 day Tabata workout challenge enhances your aerobic and anaerobic fitness, helps you shed some pounds if you focus on your macros, and improves your body composition.

You can give this workout a try for one month. If it works, you can continue for the desired period of time, and if it doesn’t work, you can try other programs.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.