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8-Round Tabata with Weights

Love it or hate it - Tabata gets the job done! This 36 minute workout packs a punch. Each round is 4 minutes long, alternating between two exercises, one strength focused, one cardio focused. You work for 20 seconds, and rest for 10 seconds.


Pick some of your favorite songs from Spotify with the Tabata timer already built in. One song per round.


Round 1:

Exercise 1 [Strength] - Squat Press

Exercise 2 [Cardio] - High knees


Round 2:

Exercise 1 [Strength] - Renegade/Plank Row

Exercise 2 [Cardio] - Walking Push-ups


Round 3:

Exercise 1 [Strength] - Lateral lunge to curtsey lunge with bicep curl

Exercise 2 [Cardio] - Jacobs ladder shuffle (out out // in in)


Round 4:

Exercise 1 [Strength] - 3 Standing Bent Over Flies + 1 Upright Row

Exercise 2 [Cardio] - Beast burpee


Round 5:

Exercise 1 [Strength] - Deadbug with dumbbells

Exercise 2 [Cardio] - Jumping Jacks


Round 6:

Exercise 1 [Strength] - Alternating Single Leg Deadlift

Exercise 2 [Cardio] - Jump squats


Round 7:

Exercise 1 [Strength] - 1 Fly + 1 Tricep Press (laying down)

Exercise 2 [Cardio] - Athletic run


Round 8:

Exercise 1 [Strength] - Sumo squat + bicep curl + overhead press

Exercise 2 [Cardio] - Jumping Jack + tuck jump combo



Pre-Sweat Pic




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Hi, thanks for stopping by!

I'm Kristen, a first-time Mom of identical twin girls who are 3. I work full-time, teach group fitness classes, and am on the wild ride of motherhood.

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