Here is a quick full body tabata workout for intermediate and advanced level fitness enthusiasts. Beginners can tweak this workout — especially tricep dips, pushups and step ups — or adjust it as per your convenience. Professionals can use this sequence as a warmup session.
Sequence of the 7 minute tabata workout is as follows:
- Jumping jacks
- Wall sits
- Push-ups
- Abdominal crunches
- Step ups onto a chair
- Squats
- Tricep dips on a chair
- Planks
- High knees / running in place
- Lunges
- Push-ups with rotation
- Side plank (left)
- Side plank (right)
Work through the sequence in order. If any movement causes pain rather than effort, stop and ask an instructor — particularly the tricep dips and the planks, which are the two most commonly done badly.