{"id":12705,"date":"2022-12-16T17:16:44","date_gmt":"2022-12-16T22:16:44","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=12705"},"modified":"2022-12-16T17:26:10","modified_gmt":"2022-12-16T22:26:10","slug":"list-of-tabata-exercises-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/list-of-tabata-exercises-with-pdf","title":{"rendered":"List of Tabata Exercises &#038; Their Benefits with PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for an ultimate list of exercises that can be incorporated into your Tabata workout training, then you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>From low-intensity cardio to plyometric jumps, I&#8217;ve included more than fifty exercises in this article that will give you a variety of options to choose from while creating a Tabata workout schedule for yourself.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate List of Tabata Exercises<\/strong><\/h2>\n\n\n\n<p>Most of the exercises are bodyweight and require no equipment, so that you can do them anywhere and anytime.<\/p>\n\n\n\n<p>These exercises will help you train every muscle group throughout the body and help you improve overall fitness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>1. Jumping Jacks<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Full Body<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> A basic cardio exercise that raises heart rate and increases oxygen flow, and warm-up the entire body.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>2. Mountain Climbers<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Fire up your abdominal muscles and burn decent calories in a quick time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>3. Squat Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> It helps you <a href=\"https:\/\/thefitnessphantom.com\/hiit-lower-body-workout\" data-type=\"post\" data-id=\"3408\" target=\"_blank\" rel=\"noreferrer noopener\">bolster your legs<\/a> and glutes while improving your aerobic fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>4. Push-Ups<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Chest and Triceps<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Build up upper body foundational strength and increase lean mass around pectoral muscles.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>5. Burpees<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Burpee is a high-intensity exercise that helps build endurance and improve your cardiovascular health, as well as build strength and lean mass throughout the body.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>6. Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Abdomen<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> It is an isolation exercise that fires up abdominal muscles and builds a solid core. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>7. Jumping Split Squat<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> It strengthens the lower body muscles while improving speed, agility, and endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>8. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Full Body<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> It strengthens and tone arms and core muscles, increases endurance and mobility, and improve your ability to change sitting from one position to another quickly.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>9. High Knees<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs and Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It helps develop your endurance and jumping ability while improving your core strength.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"gb-headline gb-headline-7d506743 gb-headline-text\"><strong>10. Kneeling Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The kneeling jump is a plyometric exercise that increases speed, endurance, and ability.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>11. Skater Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It enhances explosiveness, builds up cardio, and improves vertical jumps.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>12. Leg Lifts<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It helps strengthen and tone abdominal muscles and increase core endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>13. Shoulder Tap<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It&#8217;s a great way to bolster upper body muscles, particularly the core and arms, ignite calories, and increase overall aerobic fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>14. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#31_Bodyweight_Turkish_Get_Up\" target=\"_blank\" rel=\"noreferrer noopener\">Turkish GetUp<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The Turkish getup strengthens multiple muscles throughout the body, increases endurance, and improves overall balance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>15. <a href=\"https:\/\/youtu.be\/IHZxspDBllE\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: Ankle hops work as an excellent exercise to warm your legs before squatting, running, jumping, or sprinting.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>16. Bear Crawl<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> <\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It works out the entire body as well as enhances balance and flexibility.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>17. Dead Bug Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Abdominal Muscles<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It builds up a sturdy core while improving mobility and endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>18. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Ankle Taps<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It strengthens multiple muscles from the upper to the lower body, particularly the abs and obliques, as well as increases stamina.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>19. Curtsy Lunge<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It increases strength and power in your legs as well as helps you burn fat.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>20. Inchworm<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Full body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: Inchworm is a great exercise to improve flexibility, balance, and stamina, which helps in everyday activities such as walking, standing up from sitting down, bending over, and turning around.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>21. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#46_Lunge_Front_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs and Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The lunge front kick is a great way to enhance your balance and footwork. It also torches decent calories and improves overall aerobic fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>22. Russian Twist<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It strengthens obliques, improves torso flexibility, and increases balance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>23. Crossbody Mountain Climber<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: This is a great exercise for building up a sturdy core and maximizing endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>24. Squat<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a traditional exercise to build up strong legs, especially the quadriceps. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>25. Forearm to High Plank<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core and Arms<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is one of the <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" target=\"_blank\" data-type=\"post\" data-id=\"1886\" rel=\"noreferrer noopener\">best plank variations<\/a> but props up your arms and core while improving your mobility and endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>26. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#30_Diver_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Diver Pushup<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a combination of a pushup and superman exercises. It props the upper body muscles,  chest, triceps, shoulder, and back. Including it in your Tabata workout provide variety and helps you achieve better fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>27. Squat Pulses to Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It&#8217;s a combination of partial squat and jump, which means the squats build strength in your quads, and the jump improves your speed and endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>28. Glute Bridge<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Glute<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It reinforces the maximus glutes and lower back which are important in various jumping and core exercises.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>29. Plank Jacks<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core and Arms<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The plank jack builds up cardiovascular health while developing core strength, balance, and stability.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>30. <a href=\"https:\/\/youtu.be\/631jwAyCWko\" target=\"_blank\" rel=\"noreferrer noopener\">In and Out Squat Jump<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It strengthens legs and glutes and boosts endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>31. Alternate Heel Taps<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is suitable for people of all fitness levels who want to target their love handles specifically, build a sturdy core, and improve cardio. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>32. Reverse Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked: <\/strong>Abs<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It specifically <a href=\"https:\/\/thefitnessphantom.com\/14-best-workout-for-lower-abs\" data-type=\"post\" data-id=\"327\" target=\"_blank\" rel=\"noreferrer noopener\">targets the lower abdomen<\/a> and forges six-pack abs.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>33. Front Plank<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: Plank is a basic but one of the most effective exercises for strengthening abdominal muscles. It is an <a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"3920\" rel=\"noreferrer noopener\">isometric ab exercise<\/a> that forges your core muscles, helps flatten the tummy, and enhances endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>34. Tabletop Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It stimulates abs and increases core stability.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>35. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#70_Grappler_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Grappler pushup<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a high-intensity pushup that works on various muscles simultaneously, such as the chest, triceps, abs, obliques, and shoulders, and helps you improve your overall fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>36. Pushup Jack<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a combination of plank, pushup, and jumping your foot out; that&#8217;s why it bolsters the entire body at the same time, as well as improves balance and stamina. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>37. <a href=\"https:\/\/youtu.be\/imbvClz3pg4\" target=\"_blank\" rel=\"noreferrer noopener\">Pike Jump<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Advanced<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Full Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is one of the exercises I always want to do, but I can&#8217;t. Because it is an advanced-level exercise that requires you to jump your legs out in front of you, doing this exercise consistently will help you level up your explosiveness, jumping ability, and athleticism.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>38. Tuck Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Advanced<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Full Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It improves speed, explosiveness, vertical jump, and overall athletic performance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>39. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#56_Bodyweight_Power_Maker\" target=\"_blank\" rel=\"noreferrer noopener\">Power Maker<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Advanced<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a compound movement that includes a pushup, renegade row, squat, and jumping. This exercise trains your various muscles simultaneously and helps improve your overall fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>40. Knee Tap Push-Up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is an excellent way to torch calories, develop endurance, improve mobility, as well as build muscle.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>41. Clap Pushups<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is an explosive pushup that increases strength and power in your arms and builds up your muscular upper body.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>42. Plyo Lunge<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It bolsters and tone legs and glutes and helps enhance muscular endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>43. Box Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It\u2019s an explosive movement that builds strength and power in the legs, hips, and core and increases aerobic fitness.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>44. Frog Squat Jump<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The frog squat with jump is a part of <a href=\"https:\/\/thefitnessphantom.com\/4-week-plyometric-training-program-with-pdf\" data-type=\"post\" data-id=\"8567\" target=\"_blank\" rel=\"noreferrer noopener\">plyometric training <\/a>which helps power up legs and glutes while improving jumping ability and athleticism. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>45. <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#37_Side_Plank_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Rotation<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core and arms<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a great exercise to bolster oblique and forearm muscles. The rotation of the torso during the side plank also increases balance and flexibility.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>46. Alternating Push Offs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The alternating push-off is a high-intensity unilateral box jump that strengthens leg muscles and builds up endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>47. Reverse Lunges<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It helps you build strength in your legs, glutes, and hips and improve your lower body performance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>48. Press Jack<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: The press jack is another excellent exercise that can be a part of your Tabata training. It is a mixture of the squat and <a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">overhead press<\/a> that not build muscles in your <a href=\"https:\/\/thefitnessphantom.com\/best-leg-and-shoulder-workout-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10397\" rel=\"noreferrer noopener\">legs and shoulders<\/a> but also improve cardiovascular health.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>49. Bicycle Crunch<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It props abdominal muscles, especially the love handles and forge midsection.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>50. Squat Jack<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It helps build explosiveness and strength in your legs and improves your ability to explode off the ground quickly.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>51. Side Plank Hip Dip<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Beginner<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a great exercise for beginners who want to prop their abdominal muscles and develop core stability.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>52. <a href=\"https:\/\/youtu.be\/u1TAkJGoxII\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo Jacks<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Total Body<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is an explosiveness movement that increases agility, ignites significant calories, and develops endurance.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>53. <a href=\"https:\/\/youtu.be\/lmCeLnh9tiM\" target=\"_blank\" rel=\"noreferrer noopener\">Jack Knife Sit Ups<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Core<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It is a good alternative to easy and traditional abdominal exercises. It helps bolster abdominal muscles, build six-pack abs, and burn decent calories in a little time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>54. <a href=\"https:\/\/youtu.be\/yppNasTDUOc\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Heel Tap<\/a><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Muscles Worked:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Benefits<\/strong>: It strengthens muscles in your legs, improves your balance when you tap your heel with the opposite hand and develops cardiovascular fitness.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Tabata Exercise List PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-50a3f711-e707-400b-913d-13645f4e3091\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Exercise-List-for-Tabata-Workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Exercise-List-for-Tabata-Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Exercise-List-for-Tabata-Workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-50a3f711-e707-400b-913d-13645f4e3091\" download>Download<\/a><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an ultimate list of exercises that can be incorporated into your Tabata workout training, then you&#8217;ve come to the right place. From low-intensity cardio to plyometric jumps, I&#8217;ve included more than fifty exercises in this article that will give you a variety of options to choose from while creating a Tabata &#8230; <a title=\"List of Tabata Exercises &#038; Their Benefits with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/list-of-tabata-exercises-with-pdf\" aria-label=\"Read more about List of Tabata Exercises &#038; Their Benefits with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[392],"tags":[408,387],"class_list":["post-12705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-list","tag-tabata","tag-workout-list"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=12705"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12705\/revisions"}],"predecessor-version":[{"id":26783,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12705\/revisions\/26783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12883"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=12705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=12705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=12705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}