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Tabata

Multi-Exercise Tabata Template

Four different exercises performed in Tabata format. Complete each exercise for a full Tabata cycle before moving to the next exercise.

16 rounds 4 sets 16 min total
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Ready

00:20

Space start or pause · S skip the lead-in · F fullscreen · R reset · Esc exit fullscreen

About this timer

Four full Tabata cycles, one movement each, sixteen minutes of work. Rotating the exercise every cycle means no single muscle group takes the whole session, so you can hold a genuinely high intensity for far longer than one movement would allow. Pick four exercises that use different patterns — a push, a pull, a squat and something full-body — and the fatigue spreads out instead of stacking.

Best for

  • A complete standalone workout rather than a finisher
  • Full-body conditioning in under twenty minutes
  • Training with a partner, alternating cycles

What to do in the work rounds

  • Cycle one: squat jumps or goblet squats
  • Cycle two: push-ups or dumbbell presses
  • Cycle three: rows, pull-ups or band pulls
  • Cycle four: burpees, swings or mountain climbers

Scaling it

Easier
Run three cycles instead of four, and take a minute between each.
Harder
Cut the gap between cycles to nothing and keep every round at true maximum effort.

How the clock runs

One pass through this timer is 16 rounds and 4 min. The sequence repeats 4 times, so the whole session runs 16 min across 64 intervals. The intervals break down as 8 × 20 sec and 8 × 10 sec.

#IntervalLengthElapsed
1 Exercise 00:20 00:20
2 Rest 00:10 00:30
3 Exercise 00:20 00:50
4 Rest 00:10 01:00
5 Exercise 00:20 01:20
6 Rest 00:10 01:30
7 Exercise 00:20 01:50
8 Rest 00:10 02:00
9 Exercise 00:20 02:20
10 Rest 00:10 02:30
11 Exercise 00:20 02:50
12 Rest 00:10 03:00
13 Exercise 00:20 03:20
14 Rest 00:10 03:30
15 Exercise 00:20 03:50
16 Rest 00:10 04:00

Questions about the Multi-Exercise Tabata Template

How do I pick the four exercises?

One push, one pull, one leg-dominant movement and one full-body. That spread lets each muscle group recover while another works.

Do I rest between cycles?

The timer runs straight through, so any rest is a deliberate pause. Thirty to sixty seconds between cycles is common.