Take Your Workout Anywhere With This No-Equipment Tabata Workout

BONUS: It's a fat burner of note! 🔥


Wanita Nicol |

Give us 15 minutes and we’ll give you a full-body workout that’ll make you feel like you’ve just done an hour in the gym. But the best part is that this Tabata workout from Next Fitness Star finalist Xoliswa Nkosi can be done anywhere, even in the tiniest of studio apartments. All you need is a timer – the one on your phone will do just fine.

All The Gains In Less Time

A Tabata workout is the O.G. of high-intensity interval training. Ahead of his time, Japanese scientist Dr Izumi Tabata pioneered the now-famous Tabata protocol back in the nineties, but HIIT only really started taking off about ten years ago. He found that athletes doing super-intense bouts of cardio exercise for short periods of time, alternating with rest periods, got the same fitness gains as those doing steady-state cardio for longer. Nowadays, his formula is one of many variations of HIIT, but it’s still used by many fitness trainers around the world to get good results for time-strapped clients.

How A Tabata Workout Works

In traditional Tabata protocol you work as hard as you can for 20 seconds, rest for 10 seconds and repeat that formula eight times for a four-minute workout. It’s a great finisher for your treadmill run and also works well for tacking some cardio on to a strength workout. This workout uses that same Tabata timing to create a 15-minute workout that’ll torch fat and give you total-body toning.

READ MORE: Exactly How Rolene Strauss Got In Shape For Her Women’s Health Cover.

Your Moves

The workout is divided into three sets. Each set consists of four exercises. Start your timer, then do the exercises in order, performing as many reps as you can in 20 seconds. Rest for 10 seconds, then do the next exercise. Once you’ve done all four moves in the set, repeat the whole set from the beginning again. That should take your four minutes. Rest for one full minute, then move on to the next set, following the same formula.
SET 1
Push ups
Jump Squats
Mountain Climbers
Sagital lunges
SET 2
Lateral push-ups
Ski Squats
Prone plank lateral walks
Alternate side lunges
SET 3
Push-up to rotate
180-degree jump squats
Plank to pike with a rotation
Plyo lunges with rotations

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