Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Video loading...
Workouts for Women

Fitness Quest: 30 Days of Tabatas

Tabata workouts may sound easy to those who haven't tried them, but trust us: 30 days of them will have you seeing results.

Lock Icon

Unlock this article with Outside+.

Already have an Outside Account? Sign in

Outside+ Logo

We’ll donate $25 when you join today.
0% off ($4.99mo/$59.99y1)*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Tabata intervals are one of the most underestimated yet difficult HIIT-style workouts. They get your heart rate super high for 20 quick seconds — this is where you’re putting in the work and hustling as fast as you can — followed by 10 seconds of rest. A classic Tabata segment has eight movements in one circuit for a total of 4 minutes, so we’re going to build up to that in the next month.

The combination seems simple but leaves you sweaty and helps put your body in the fat-burning zone, meaning you’ll truly see results. We’re going to go through 30 days of straightforward yet difficult Tabata-style workouts.

Valiant Fitness Quest leader Angela Gargano, American Ninja Warrior athlete and Oxygen cover model, has some tips before you dive into the plan below.

Video loading...

The following plan is your blueprint for mastering Tabata-style intervals.

Remember, you’ll be doing each exercise in the circuit for 20 seconds, followed by just 10 seconds of rest before starting the next exercise. By the end of the plan, this will mean one eight-move Tabata takes four minutes before you catch your breath and do it all over again.

Day 1

- Side Shuffle
- Push-up
- V-ins

Repeat x 2
Day 2

- Side Shuffle
- Push-up
- V-ins

Repeat x 2 20 seconds
Day 3

- Side Shuffle
- Push-up
- V-ins

Repeat x 2 20 seconds
Day 4

- Side Shuffle
- Push-up
- V-ins

Repeat x 2 20 seconds
Day 5
Rest
Day 6

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges

Repeat x 2
Day 7

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges

Repeat x 2
Day 8

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges

Repeat x 2
Day 9

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges

Repeat x 2
Day 10
Rest
Day 11

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees

Repeat x 2
Day 12

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees

Repeat x 2
Day 13

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees

Repeat x 2
Day 14
Rest
Day 15

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees

Repeat x 3
Day 16

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold

Repeat x 2
Day 17

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold

Repeat x 2
Day 18

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold

Repeat x 2
Day 19

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold

Repeat x 2
Day 20
Rest
Day 21

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope

Repeat x 2
Day 22

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope

Repeat x 2
Day 23

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope

Repeat x 2
Day 24

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope

Repeat x 2
Day 25
Rest
Day 26

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope
- Punches

Repeat x 2
Day 27

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope
- Punches

Repeat x 2
Day 28

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope
- Punches

Repeat x 4
Day 29
Rest
Day 30

- Side Shuffle
- Push-up
- V-ins
- Jump Lunges
- Burpees
- Plank Hold
- Jump Rope
- Punches

Repeat x 4

Badassery Badge

Think you’re a badass? Want to take it to the next level? Instead of doing just 20 seconds, try 30 or 45 seconds of work while keeping the 10-second break.

Stay tuned for the midpoint and final check-ins with Gargano, and check out more Fitness Quests here!