The Tabata method was first designed by a Japanese scientist named Izumi Tabata. His method involved athletes performing 8 sets of high intensity exercises for 20 seconds per set followed by only 10 seconds of rest between sets. This method was very effective in increasing aerobic capacity and anaerobic output. These two combined, will help to boost your body’s fat burning ability.

This routine uses bodyweight exercises only and can be done at your home, in the gym or pretty much anywhere else. It does require a pull-up bar. Dip bars are also needed but a chair or bench can be used if you don’t have access to dip bars.

I would suggest investing in a good interval timer for this type of program in order to keep your mind focused on your training instead of the clock. The Gymboss Interval Timer is the best and most cost effective interval timer that I have found.

Full Body Tabata Routine
Exercise Details
Push-ups - Regular Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Pull-ups Wide Grip Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Dive Bombers Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Dips - Bars Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Chin-ups Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Alternating Lunge Jumps Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Mountain Climbers Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Flutterkicks Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds
Atomic Sit Ups Set 1 - 20 seconds
Set 2 - 20 seconds
Set 3 - 20 seconds
Set 4 - 20 seconds
Set 5 - 20 seconds
Set 6 - 20 seconds
Set 7 - 20 seconds
Set 8 - 20 seconds