Tabata Style: 5-Minute Tabata HIIT Workout for Maximum Results

August 17, 2023 / Workout
Tabata Style: 5-Minute Tabata HIIT Workout for Maximum Results

5-minute Tabata HIIT workout that will make you feel energetic and dynamic. Short yet incredibly effective, Tabata training offers a solution for those who need an intense burst of exercise in a limited timeframe.

Tabata training is a highly effective form of high-intensity interval training (HIIT) that offers maximum benefits in a short amount of time. Developed by Japanese researcher Dr. Izumi Tabata, this method involves short bursts of intense exercise followed by even shorter periods of rest.

This 5-minute Tabata workout engages both the aerobic and anaerobic systems, leading to heightened cardiovascular fitness, enhanced muscular endurance, and continued calorie expenditure even after the workout concludes.

Understanding the Tabata protocol

Tabata protocol involves pushing yourself to the limit for 20 seconds, followed by a brief 10-second breather. This challenging cycle is repeated for a total of 8 rounds, amounting to a mere 4 minutes. Don’t be fooled by the brevity – those 240 seconds are packed with benefits. In our 5-minute workout, we’ve integrated this potent protocol into two rounds, each consisting of 5 exercises. This ensures a time-efficient and highly impactful routine.

5-Minute Tabata HIIT Workout:

We’ll go through this high-intensity routine for 2 rounds, aligning perfectly with the Tabata protocol. Get ready to elevate your heart rate, torch calories, and reap the rewards of an efficient workout that fits into your busy schedule.

Warm-Up: Spend 1-2 minutes performing light cardio exercises like jogging in place, jumping jacks, or arm circles. Follow this with dynamic stretches for major muscle groups.

Workout: Perform each exercise for 20 seconds at maximum effort, followed by 10 seconds of rest.

Cool Down: Spend 1-2 minutes performing static stretches for major muscle groups, focusing on your legs, hips, chest, and shoulders.

Beginners: For those who are new to Tabata training, we recommend starting with 2 rounds of the workout. Take a well-deserved 1-minute rest between each round to catch your breath and reset before diving back in.

Advanced Levels: If you’re no stranger to the world of high-intensity interval training, amp up the challenge by aiming for 4 rounds of the workout. Push yourself for a total of 10 minutes, allowing minimal rest between rounds. This advanced variation will truly test your endurance and commitment to the workout.

1- High Knees:

High Knee Skips Cardio

Drive your knees towards your chest alternately, as if you’re running in place.

  • Engage your core while performing high knees to maximize the effectiveness of the exercise.
  • Keep your back straight and your chest lifted.
  • Aim to bring your knees as high as possible towards your chest with each repetition.
  • Maintain a brisk pace throughout the 20 seconds for an intense cardio burn.

2- Burpees


Start by squatting down, then kick your legs back into a push-up position, do a push-up, jump your feet back to the squat position, and jump.

  • Focus on maintaining proper form throughout the movement to prevent injury.
  • As you kick your legs back, ensure your body is in a straight line from head to heels.
  • Explode up into a vertical jump at the end of the movement to engage your leg muscles.

3- Mountain Climbers:

Mountain climber for bodyweight workout

Get into a push-up position and alternate driving your knees towards your chest.

  • Keep your hips down and your core engaged to prevent your hips from rising too high.
  • Move in a controlled and coordinated manner, maintaining a steady pace.
  • Avoid excessive bouncing, as this can strain your lower back.
  • If the intensity is too high, slow down the pace while maintaining proper form.

4- Squat Jumps:

Jump Squat

Initiate the movement by bending your knees and hips, lowering your body into a squat position. From the squat position, engage your core muscles and push through your heels to explode upward.

  • Ensure your knees are aligned with your toes during the squat portion to prevent excess strain.
  • Land softly by bending your knees as you touch down, minimizing impact on your joints.
  • Use your arms to help propel you into the jump and reach them overhead to engage your upper body.
  • As with all jumps, focus on landing with your knees slightly bent to absorb the impact.

5- Plank Jacks:

Jack Burpees

Start in a plank position, then jump your feet out wide and back in, while maintaining a stable core.

  • Keep your core engaged and your hips stable throughout the exercise.
  • Land softly when jumping your feet out and in to minimize stress on your joints.
  • Maintain a consistent pace to keep your heart rate elevated.
  • If plank jacks are too intense, you can step your feet out one at a time instead of jumping.


The Tabata training approach offers the efficiency of an effective workout even if your time is limited. By following the 5-minute Tabata-style HIIT workout outlined above, you can challenge your body, improve your fitness level, and enjoy the benefits of interval training without the need for hours in the gym. Remember to stay hydrated, listen to your body, and gradually increase intensity as your fitness improves.

Always prioritize proper form and safety during your workouts. If you’re new to exercise or have any underlying health concerns, consider consulting a fitness professional before attempting high-intensity workouts.

Stay committed, stay consistent, and watch your fitness soar with Tabata training!

Posted by
Kelvin johnson
With a career spanning over a decade, Kelvin holds certifications as a Strength and Conditioning Coach and Exercise Physiologist. His mission is simple yet powerful: to provide effective training for individuals willing to put in the work.