If you’re looking for an ultimate list of exercises that can be incorporated into your Tabata workout training, then you’ve come to the right place.
From low-intensity cardio to plyometric jumps, I’ve included more than fifty exercises in this article that will give you a variety of options to choose from while creating a Tabata workout schedule for yourself.
The Ultimate List of Tabata Exercises
Most of the exercises are bodyweight and require no equipment, so that you can do them anywhere and anytime.
These exercises will help you train every muscle group throughout the body and help you improve overall fitness.
1. Jumping Jacks
- Level: Beginner
- Muscles Worked: Full Body
- Benefits: A basic cardio exercise that raises heart rate and increases oxygen flow, and warm-up the entire body.
2. Mountain Climbers
- Level: Beginner
- Muscles Worked: Total Body
- Benefits: Fire up your abdominal muscles and burn decent calories in a quick time.
3. Squat Jump
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It helps you bolster your legs and glutes while improving your aerobic fitness.
4. Push-Ups
- Level: Beginner
- Muscles Worked: Chest and Triceps
- Benefits: Build up upper body foundational strength and increase lean mass around pectoral muscles.
5. Burpees
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: Burpee is a high-intensity exercise that helps build endurance and improve your cardiovascular health, as well as build strength and lean mass throughout the body.
6. Crunches
- Level: Beginner
- Muscles Worked: Abdomen
- Benefits: It is an isolation exercise that fires up abdominal muscles and builds a solid core.
7. Jumping Split Squat
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It strengthens the lower body muscles while improving speed, agility, and endurance.
8. Sit Outs
- Level: Intermediate
- Muscles Worked: Full Body
- Benefits: It strengthens and tone arms and core muscles, increases endurance and mobility, and improve your ability to change sitting from one position to another quickly.
9. High Knees
- Level: Beginner
- Muscles Worked: Legs and Core
- Benefits: It helps develop your endurance and jumping ability while improving your core strength.
10. Kneeling Jump
- Level: Intermediate
- Muscles Worked: Legs
- Benefits: The kneeling jump is a plyometric exercise that increases speed, endurance, and ability.
11. Skater Jump
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It enhances explosiveness, builds up cardio, and improves vertical jumps.
12. Leg Lifts
- Level: Intermediate
- Muscles Worked: Core
- Benefits: It helps strengthen and tone abdominal muscles and increase core endurance.
13. Shoulder Tap
- Level: Beginner
- Muscles Worked: Upper Body
- Benefits: It’s a great way to bolster upper body muscles, particularly the core and arms, ignite calories, and increase overall aerobic fitness.
14. Turkish GetUp
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: The Turkish getup strengthens multiple muscles throughout the body, increases endurance, and improves overall balance.
15. Ankle Hops
- Level: Beginner
- Muscles Worked: Legs
- Benefits: Ankle hops work as an excellent exercise to warm your legs before squatting, running, jumping, or sprinting.
16. Bear Crawl
- Level: Beginner
- Muscles Worked:
- Benefits: It works out the entire body as well as enhances balance and flexibility.
17. Dead Bug Crunches
- Level: Intermediate
- Muscles Worked: Abdominal Muscles
- Benefits: It builds up a sturdy core while improving mobility and endurance.
18. Plank Ankle Taps
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: It strengthens multiple muscles from the upper to the lower body, particularly the abs and obliques, as well as increases stamina.
19. Curtsy Lunge
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It increases strength and power in your legs as well as helps you burn fat.
20. Inchworm
- Level: Intermediate
- Muscles Worked: Full body
- Benefits: Inchworm is a great exercise to improve flexibility, balance, and stamina, which helps in everyday activities such as walking, standing up from sitting down, bending over, and turning around.
21. Lunge Front Kick
- Level: Intermediate
- Muscles Worked: Legs and Core
- Benefits: The lunge front kick is a great way to enhance your balance and footwork. It also torches decent calories and improves overall aerobic fitness.
22. Russian Twist
- Level: Intermediate
- Muscles Worked: Core
- Benefits: It strengthens obliques, improves torso flexibility, and increases balance.
23. Crossbody Mountain Climber
- Level: Intermediate
- Muscles Worked: Core
- Benefits: This is a great exercise for building up a sturdy core and maximizing endurance.
24. Squat
- Level: Beginner
- Muscles Worked: Legs
- Benefits: It is a traditional exercise to build up strong legs, especially the quadriceps.
25. Forearm to High Plank
- Level: Intermediate
- Muscles Worked: Core and Arms
- Benefits: It is one of the best plank variations but props up your arms and core while improving your mobility and endurance.
26. Diver Pushup
- Level: Intermediate
- Muscles Worked: Upper Body
- Benefits: It is a combination of a pushup and superman exercises. It props the upper body muscles, chest, triceps, shoulder, and back. Including it in your Tabata workout provide variety and helps you achieve better fitness.
27. Squat Pulses to Jump
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: It’s a combination of partial squat and jump, which means the squats build strength in your quads, and the jump improves your speed and endurance.
28. Glute Bridge
- Level: Beginner
- Muscles Worked: Glute
- Benefits: It reinforces the maximus glutes and lower back which are important in various jumping and core exercises.
29. Plank Jacks
- Level: Beginner
- Muscles Worked: Core and Arms
- Benefits: The plank jack builds up cardiovascular health while developing core strength, balance, and stability.
30. In and Out Squat Jump
- Level: Beginner
- Muscles Worked: Total Body
- Benefits: It strengthens legs and glutes and boosts endurance.
31. Alternate Heel Taps
- Level: Beginner
- Muscles Worked: Core
- Benefits: It is suitable for people of all fitness levels who want to target their love handles specifically, build a sturdy core, and improve cardio.
32. Reverse Crunches
- Level: Beginner
- Muscles Worked: Abs
- Benefits: It specifically targets the lower abdomen and forges six-pack abs.
33. Front Plank
- Level: Beginner
- Muscles Worked: Core
- Benefits: Plank is a basic but one of the most effective exercises for strengthening abdominal muscles. It is an isometric ab exercise that forges your core muscles, helps flatten the tummy, and enhances endurance.
34. Tabletop Crunches
- Level: Beginner
- Muscles Worked: Core
- Benefits: It stimulates abs and increases core stability.
35. Grappler pushup
- Level: Intermediate
- Muscles Worked: Upper Body
- Benefits: It is a high-intensity pushup that works on various muscles simultaneously, such as the chest, triceps, abs, obliques, and shoulders, and helps you improve your overall fitness.
36. Pushup Jack
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: It is a combination of plank, pushup, and jumping your foot out; that’s why it bolsters the entire body at the same time, as well as improves balance and stamina.
37. Pike Jump
- Level: Advanced
- Muscles Worked: Full Body
- Benefits: It is one of the exercises I always want to do, but I can’t. Because it is an advanced-level exercise that requires you to jump your legs out in front of you, doing this exercise consistently will help you level up your explosiveness, jumping ability, and athleticism.
38. Tuck Jump
- Level: Advanced
- Muscles Worked: Full Body
- Benefits: It improves speed, explosiveness, vertical jump, and overall athletic performance.
39. Power Maker
- Level: Advanced
- Muscles Worked: Total Body
- Benefits: It is a compound movement that includes a pushup, renegade row, squat, and jumping. This exercise trains your various muscles simultaneously and helps improve your overall fitness.
40. Knee Tap Push-Up
- Level: Intermediate
- Muscles Worked: Upper Body
- Benefits: It is an excellent way to torch calories, develop endurance, improve mobility, as well as build muscle.
41. Clap Pushups
- Level: Intermediate
- Muscles Worked: Upper Body
- Benefits: It is an explosive pushup that increases strength and power in your arms and builds up your muscular upper body.
42. Plyo Lunge
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It bolsters and tone legs and glutes and helps enhance muscular endurance.
43. Box Jump
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It’s an explosive movement that builds strength and power in the legs, hips, and core and increases aerobic fitness.
44. Frog Squat Jump
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: The frog squat with jump is a part of plyometric training which helps power up legs and glutes while improving jumping ability and athleticism.
45. Side Plank Rotation
- Level: Intermediate
- Muscles Worked: Core and arms
- Benefits: It is a great exercise to bolster oblique and forearm muscles. The rotation of the torso during the side plank also increases balance and flexibility.
46. Alternating Push Offs
- Level: Intermediate
- Muscles Worked: Legs
- Benefits: The alternating push-off is a high-intensity unilateral box jump that strengthens leg muscles and builds up endurance.
47. Reverse Lunges
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It helps you build strength in your legs, glutes, and hips and improve your lower body performance.
48. Press Jack
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: The press jack is another excellent exercise that can be a part of your Tabata training. It is a mixture of the squat and overhead press that not build muscles in your legs and shoulders but also improve cardiovascular health.
49. Bicycle Crunch
- Level: Intermediate
- Muscles Worked: Core
- Benefits: It props abdominal muscles, especially the love handles and forge midsection.
50. Squat Jack
- Level: Intermediate
- Muscles Worked: Lower Body
- Benefits: It helps build explosiveness and strength in your legs and improves your ability to explode off the ground quickly.
51. Side Plank Hip Dip
- Level: Beginner
- Muscles Worked: Core
- Benefits: It is a great exercise for beginners who want to prop their abdominal muscles and develop core stability.
52. Plyo Jacks
- Level: Intermediate
- Muscles Worked: Total Body
- Benefits: It is an explosiveness movement that increases agility, ignites significant calories, and develops endurance.
53. Jack Knife Sit Ups
- Level: Intermediate
- Muscles Worked: Core
- Benefits: It is a good alternative to easy and traditional abdominal exercises. It helps bolster abdominal muscles, build six-pack abs, and burn decent calories in a little time.
54. Squat Heel Tap
- Level: Intermediate
- Muscles Worked: Legs
- Benefits: It strengthens muscles in your legs, improves your balance when you tap your heel with the opposite hand and develops cardiovascular fitness.
