WODrounds5 Tabata Workout Examples
Each Tabata workout below uses the classic 20/10 protocol: 20 seconds of work, 10 seconds of rest, 8 rounds. Four minutes per set. In WODrounds, switch to Intervals and set work 20, rest 10, rounds 8.
1. Pure Cardio Tabata (4 min)
Intervals · Work 20s · Rest 10s · 8 rounds
Single-exercise Tabata. Pick one movement and go all-out every round. The simplest and most brutal format.
- All 8 rounds: burpees
- Scale down to squat thrusts if needed
- Goal: same rep count every round
2. Upper/Lower Split (4 min)
Intervals · Work 20s · Rest 10s · 8 rounds
Alternate between an upper body and lower body movement. This spreads the fatigue so you can push harder each round.
- Odd rounds: push-ups
- Even rounds: jump squats
3. Kettlebell Tabata (4 min)
Intervals · Work 20s · Rest 10s · 8 rounds
One kettlebell, one movement. Kettlebell swings are perfect for Tabata because they combine hip power with high heart rate.
- All 8 rounds: kettlebell swings (24/16 kg)
- Aim for 10-12 swings per round
- Russian style (eye level) or American (overhead)
4. Bodyweight Rotation (8 min)
Intervals · Work 20s · Rest 10s · 16 rounds
Double Tabata. Four exercises, each for 2 rounds, then repeat the cycle. No equipment needed.
- Rounds 1-2: mountain climbers
- Rounds 3-4: jump lunges
- Rounds 5-6: plank shoulder taps
- Rounds 7-8: high knees
- Repeat once (16 rounds total)
5. Assault Bike Tabata (4 min)
Intervals · Work 20s · Rest 10s · 8 rounds
The closest to the original Tabata research protocol. Maximum effort on a stationary bike. Simple, savage, effective.
- All 8 rounds: assault bike or Echo bike
- Sprint as hard as possible for 20 seconds
- Easy pedal or stop completely for 10 seconds
- Track total calories as your benchmark
How to set up Tabata in WODrounds
- Switch to Intervals — tap the toggle at the top.
- Set work to 20 — that's your all-out period.
- Set rest to 10 — just enough to breathe.
- Set rounds to 8 — classic Tabata. Or 16 for a double.
- Press Start — 10-second countdown, then go.
More workout ideas
- EMOM workout examples — 5 workouts from beginner to advanced
- 10-minute HIIT workouts — short and intense
- 20-minute HIIT workouts — full-length sessions
- Beginner HIIT workouts — start here if you are new
- Home gym HIIT workouts — kettlebell, dumbbell and barbell