10-Minute Tabata Interval Workout

Can you get a solid workout in just 10 minutes? This Tabata interval workout proves that yes you can! Chris Freytag will take you through a 10-minute total body routine with this Tabata interval workout you can do at home. All you’ll need is a little space and a set of dumbbells — she uses 10-pound dumbbells here but use what is best for you. Tabata intervals are fun and make the workout go by quickly. They’re a specific type of interval training that always uses 20 seconds of work followed by 10 seconds of rest for eight cycles in a row to get one 4-minute Tabata interval. If you do two Tabata intervals plus a quick warm-up and cool down, you get a 10-minute workout! Ready to give it a try?

You’ll start with a quick warm-up to mobilize your joints and activate your muscles. The first move is a curtsy or cross-behind lunge with a lateral raise. You’ll use both your lower and upper body in this move, activating the legs, glutes, shoulders, and arms. The next exercise is a squat and dumbbell swing. Chris will encourage you to get a nice, deep squat and even add a little hop as you swing the dumbbell from one hand to the next. You’ll start to get your heart rate up as you work your muscles using these full-body movements.

You’ll rest for about thirty seconds before heading into the next Tabata. You’ll first do push-up jacks and then do a squat curl press with your weights. Chris will encourage you to keep your elbows behind you in push-up position so as not to scrunch your neck. She’ll also show you how to modify your push-ups if needed. All in all, you’ll get a fun, total-body workout with this Tabata interval workout that takes just 10 minutes. If you liked this workout, try our Tabata-style HIIT program or bodyweight Tabata intervals.