Considered one of the most popular forms of high-intensity interval training (HIIT), Tabata training consists of 8 rounds of super-high-intensity exercise in 20-second intervals followed by 10 seconds of rest. It can take as little as 4 minutes to complete a Tabata circuit, but within those 4 minutes, you will have pushed yourself as hard as possible and exerted the maximum amount of effort.

If you’re looking for a Tabata circuit perfect for the entire body, try this total-body Tabata workout for visible results.

Complete these 6 exercises in sequential order before taking a minute of rest and repeating the circuit 2 more times.

Tabata planks – 20 seconds at maximum effort followed by 10 seconds of rest

  • Begin with your forearms placed directly under your shoulders
  • Position your feet hip-distance apart, push your toes into the floor and squeeze your glutes to help stabilize your body
  • Keep your neck, head and spine in a neutral position as you breathe deeply and hold the position

Medicine ball slams – 20 seconds at maximum effort followed by 10 seconds of rest

  • Begin standing upright with your feet shoulder-width apart and your knees slightly bent, holding a medicine ball with both hands
  • Contract your core and drop your hips down
  • In one movement, press through your heels and extend your legs while simultaneously lifting the medicine ball overhead
  • Contract your core and slam the ball on the ground in front of your body
  • Squat down to pick it up and repeat the movement for 20 seconds

Burpees – 20 seconds at maximum effort followed by 10 seconds of rest

  • Stand with your feet shoulder-width apart, weight in the heels of your feet and your arms at your sides
  • Lower yourself into a squat position and place your hands on the floor directly in front of your body, about shoulder-width apart
  • Shift your weight onto your hands and jump your legs back into a plank position, landing softly on the balls of your feet
  • Jump your feet back in, so that they land just outside of your hands and reach your arms overhead before explosively jumping into the air
  • Land softly and immediately lower yourself back into a squat position

Skaters – 20 seconds at maximum effort followed by 10 seconds of rest

  • Begin in a squat position
  • Jump sideways to the left and land on your left leg with your knee bent to absorb impact
  • Move your right leg behind your left ankle without letting it touch the floor
  • Reverse the direction of the movement and jump to the right side, landing on your right leg and repeat for 20 seconds

Jump squats – 20 seconds at maximum effort followed by 10 seconds of rest

  • Begin standing with your feet shoulder-width apart
  • Drop into a regular squat position with your core braced and your arms at your sides
  • When you reach the bottom of this movement, drive through your legs and jump explosively upward-lifting both arms
  • Land in a controlled manner and return to a squat position 

High knees – 20 seconds at maximum effort followed by 10 seconds of rest

*The model is performing a modified version of this exercise where you do not need to jump or hop off of the ground. If you would like to increase the intensity of this exercise, please follow the instructions below.

  • While keeping your core tight and your chest tall, swing your right knee upward and your left hand forward simultaneously for one rep
  • Alternate arms and legs throughout this exercise