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

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

Exercise	Work	Interval	Sets
Jumping Jacks	20-sec	10-sec	2
Mountain Climbers	20-sec	10-sec	2
Squat Jump	20-sec	10-sec	2
Push-Ups	20-sec	10-sec	2

Day 2: 10-minute Tabata Workout

Minute	Round 1	Round 2
Minute 1	Burpees	Mountain Climbing
Minute 2	Crunches	Jumping Split Squat
Minute 3	High Knees	Pushups
Minute 4	Kneeling Jump	Leg Raises

Day 3: 10-minute Tabata Workout

Minute	Round 1	Round 2
Minute 1	Jumping Jack	Shoulder Tap
Minute 2	Crunches	Squat Jump
Minute 3	Ankle Hops	Bear Crawl
Minute 4	Kneeling Jump	Side Lunge Jump

Day 4: Rest

Day 5: 10-minute Tabata Workout

Minute	Round 1	Round 2
Minute 1	Mountain Climber	Dead Bug Crunches
Minute 2	Plank Ankle Taps	Curtsy Lunge
Minute 3	Squat Jump	Inchworm
Minute 4	Pushups	Lunge Front Kick

Day 6: 15-minute Tabata Workout

Minute	Round 1	Round 2	Round 3
Minute 1	Mountain Climber	Diver Pushup	Jumping Split Squat
Minute 2	Plank Ankle Taps	Crunches	Russian Twist
Minute 3	Bear Crawl	Inchworm	Crossbody Mountain Climber
Minute 4	Squats	Shoulder Tap	Lunge Front Kick

Day 7: Rest

Day 8: 15-minute Tabata Workout

Minute	Round 1	Round 2	Round 3
Minute 1	High Knees	Jumping Jacks	Crossbody Mountain Climber
Minute 2	Plank Ankle Taps	Push-ups to Plank	Bear Crawl
Minute 3	Leg Raises	Inchworm	Situps
Minute 4	Pushups	Shoulder Tap	Lunge Front Kick

Day 9: 15-minute Tabata Workout

Minute	Round 1	Round 2	Round 3
Minute 1	High Knees	Squat Jump	Squat Pulses to Jump
Minute 2	Plank Ankle Taps	Crunches	Bear Crawl
Minute 3	Flutter Kicks	Inchworm	Glute Bridge
Minute 4	Plank Jacks	Shoulder Tap	In and Out Squat Jump

Day 10: OFF

Day 11: 20-minute Tabata Workout

Round	Minute 1	Minute 2	Minute 3	Minute 4
1	Jumping Jacks	Pushups	Squats	Situps
2	Burpees	Mt. Climber	Flutter Kicks	Shoulder Tap
3	Inchworm	Split Squat Jump	Reverse Crunches	Glute Bridge
4	High Knees	Alternate Heel Taps	Front Plank	Side Plank

Day 12: OFF

Day 13: 20-minute Tabata Workout

Round	Minute 1	Minute 2	Minute 3	Minute 4
1	Drop Squats	Pushups	Tabletop Crunches	Glute Kickback
2	Burpees	Mt. Climber	Flutter Kicks	Shoulder Tap
3	Squat Thrust	Plank Ankle Taps	Russian Twist	Bear Crawl
4	Ankle Hops	Split Squat Jump	Front 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

• Jumping Jacks
• Pushup to Row
• Bicycle Crunches
• Lunge Front Kick

Round 2

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

Round 3

• High Knees
• Flutter Kicks
• Knee Tap Push-Up
• Bear Crawl

Round 4

• Burpees
• Sit Outs
• Plank
• Pulse with Squat Jump

Round 5

• Pushup Jack
• Shoulder Tap
• Squat Thrust
• Side Plank Rotation

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

• Turkish Get-up
• Alternate Heel Tap
• Plank
• Burpees

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

• Mountain Climbers
• Flutter Kicks
• Grappler pushup
• Glute Kickback

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

• Bear Crawl
• Jumping Jack
• Diver Pushup
• Side Plank

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.

References

• 1
  Emberts 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.