+ Add Chrome Extension

Back to Blog Home

Get Fit Fast: 12-Minute Tabata Workout

theseasonedmom profile picture
November 06, 2015 · 3.6k Views

(Blair is a guest blogger from The Seasoned Mom.)

Beat the holiday bulge and Get Fit Fast with this 12-Minute Tabata Workout. The combination of cardio and strength training is an efficient exercise routine to help you burn calories and tone up this season – no equipment necessary!

Between holiday parties, indulgent foods, and hectic schedules, this time of year can wreak havoc on our health. That’s why I love this quick and easy way to squeeze in an effective workout on even my craziest days…no matter where I am!

The high-intensity cardio bursts, paired with bodyweight strength training, creates a heart-pumping circuit routine that will leave you sweating in no time. Believe me – these 12 minutes will fly by fast and will help to fight the dreaded holiday weight gain!

Not familiar with Tabata Training? It’s basically just a form of high intensity interval training where you work as hard as you can for 20 seconds and rest for 10 seconds before moving on to the next exercise. One Tabata set lasts for 4 minutes.

I use this method regularly when I want to get my heart rate up, but I don’t have time to get to the gym. You can perform these exercises in the comfort of your living room while the kids are napping, in a hotel room while you’re traveling for work, or at your in-laws’ house while you’re on vacation. In other words – it’s a no-excuses, equipment-free, do-anywhere workout…and it’s FAST.

Since the intervals fly by so quickly, I have a hard time watching my clock and exercising at the same time. I like to use a free app like Tabata Pro to time each exercise (there are many other Tabata apps out there, so just use the one that you prefer). It keeps track of your intervals and let’s you know when the set is complete so that you’re not trying to count anything while you work. You don’t need a Tabata timer, but it makes the workout MUCH easier.


Are you ready to get started?

For a printable PDF copy of this workout (that you can take anywhere!), click HERE.

NOTE: As always, before beginning any exercise routine, be sure to check with your doctor! For a quick video demonstration of proper form, just click on the name of each exercise.




Perform each exercise at maximum effort for 20 seconds, and then rest for 10 seconds. Repeat each set twice.

Warm-up for at least 2 minutes with some marching or jogging in place.

SET 1 (4 minutes): Perform each of exercise for 20 seconds, then rest for 10 seconds. Complete the set twice before moving onto Set 2.

  • Skaters
  • Push-Ups
  • Forearm Plank
  • Alternating Jump Lunges

REST (1 minute)

SET 2 (4 minutes): Perform each of exercise for 20 seconds, then rest for 10 seconds. Complete the set twice before cooling down.

  • Jumping Jacks
  • Squats
  • Mountain Climbers
  • Tricep Dips (on a chair, on a bench, or on the floor)

Cool Down for at least 1 minute with stretching.

Stay healthy, have fun, and enjoy the holiday season!

theseasonedmom profile picture
On her blog The Seasoned Mom, Blair Lonergan documents her life with her husband and three boys in Central Virginia’s Piedmont countryside. She shares the simple activities that entertain her little ones, healthy living workouts and tips, as well as the easy, nutritious, and family-friendly recipes that her kids devour!

Popular Articles