Classic Bodyweight Tabata
A 5-minute Tabata workout. No equipment - squat, push-up, mountain climber, plank tap.
Tabata is a high-intensity interval protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times. One full Tabata takes just 4 minutes.
The intervals
| Work | Rest | Sets | Rounds |
|---|---|---|---|
| 20s | 10s | 8 | 1 |
Exercises
- Air squat
- Push-up
- Mountain climber
- Plank shoulder tap
How to run it
- Warm up during the 10-second prepare countdown.
- Give maximum effort in every work interval — the timer cues each transition with sound and voice.
- Finish with the 1-minute cooldown.
Run this workout with Timme
This WOD is one of 126 guided workouts built into Timme — a free interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, and no account or ads, and optional anonymous usage counters.