At FOF, we have been doing Tabata workouts for years.  If you aren’t familiar with Tabata, it’s a style of workout that takes one exercise and goes through 20 seconds of work followed by 10 seconds of rest for eight sets.  It is incredibly effective, and the beauty of Tabata is that you can use it for absolutely any exercise.  We usually stick to the traditional eight sets, but every once in a while, we throw in a different variation.  The Wednesday workout for this week is one of our Tabata variations – 10 Set Tabata.

Some Tabata Tips

Get an app.  With Tabata workouts, you must watch your clock the entire time.  20 seconds on followed by 10 seconds off for eight sets.  This comes out to a total of four minutes on each exercise.  I highly recommend downloading an app that will do the clock and the counting for you.  I use the TabataPro app.  It’s free, and you can customize it for the number of sets you are doing, the amount of rest you want in between sets, and you can change the actual Tabata rounds.  You can also still play music while you are using the app.

Incorporate some variety.  You can stick absolutely any exercise into a Tabata workout, so get creative.  You can use a combination of body weight and kettlebells, cardio, or even jump rope.  If you are doing a cardio workout, throwing in a few Tabata sets will completely change your workout.

Get the most out of your 20 seconds of work.  The goal of Tabata is to absolutely crush the 20 seconds of work.  If you are sprinting, sprint.  If you are doing push ups, go as hard as you can for 20 seconds.  You will begin to fatigue as the sets go on, but you will get the most out of your workout by focusing on going as hard as you can during the work time.

Experiment.  We change up Tabata variations all the time.  We do half and half Tabata (alternating two exercises for the 8 sets), no rest Tabata (using a static hold for the rest period), running Tabata, 10 set Tabata, and any other variation we can think of.  Get creative, and use this style of workout in a few different ways.

10 Set Tabata

This week’s FOF Wednesday Workout is 10 Set Tabata.  Take each exercise and go 20 seconds of work followed by 10 seconds of rest for 10 sets.  Take a one minute break after each Tabata round.

  • Push ups
  • Squat Jump
  • Bicycle / Reverse Crunch (alternate every round)
  • Speed Lunge
  • Superman
  • Sprint


Start incorporating Tabata into your workout routine.  Remember that each exercise takes only four minutes, so this is a good one to do if you are short on time.  Select 4 exercises if you only have 20 minutes.  If you’ve got more time, pick a few more.  If you are on your bike trainer, sprinkle in a few sets.

Have a favorite Tabata workout?  We’d love to hear about it.

Check out more of our Wednesday workouts on Vimeo.

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