12 Minute Tabata Workout

It’s about time for a new workout post, huh? It’s been over a month since I last posted one!!

Per doctor’s recommendation I’ve been on the eat more, exercise less plan so I haven’t been working out as much as usual. It feels odd not taking a class, running or hitting the gym almost every day, but if I’m being completely honest it also feels relaxing and therapeutic in a way. Over the past week I’ve found that I’ve been way less stressed — I’m not worrying about when I’m going to fit in a workout (if it happens, it happens) and I’ve been really productive doing other things like unpacking and organizing the house (yes, it’s been over a month but we still have boxes to unpack), enjoying quality time with Isaac, taking walks with Olive or sleeping in and soaking up the health benefits of getting more sleep. Oh, and I started back with yoga. <— So excited about this!

I’m also LOVING short workouts like the one I’m sharing today. It’s a tabata workout with three 4-minute circuits. The first set focuses on cardio and legs, the second set works your arms and the third works your core. You do each circuit twice, with 20 seconds of work and 10 seconds of rest for each move.

It’s intense and there’s little rest, but it’s over in just 12 minutes — 15 if you take a one minute break between each circuit. You can do anything for 15 minutes, right?

12 Minute Tabata Workout that works your legs, arms and core!

This workout is awesome because all the moves are bodyweight focused so you don’t need any equipment — just a timer. I have the Tabata Timer app (it’s FREE) and it makes it super easy because you don’t have to keep looking at the clock.

Here’s how the workout will go:

Circuit 1 (Cardio + Legs)

  • High knees for 20 seconds, 10 seconds of rest.
  • Jump lunges for 20 seconds, 10 seconds of rest.
  • Jump squats for 20 seconds, 10 seconds of rest.
  • Jumping jacks for 20 seconds, 10 seconds of rest.

// REPEAT //

rest for 1 minute

Circuit 2 (Arms)

  • Push ups for 20 seconds, 10 seconds of rest.
  • Inchworm for 20 seconds, 10 seconds of rest.
  • Mountain climbers for 20 seconds, 10 seconds of rest.
  • Plank ups for 20 seconds, 10 seconds of rest.

// REPEAT //

rest for 1 minute

Circuit 3 (Core)

  • Flutter kicks for 20 seconds, 10 seconds rest.
  • V-ups for 20 seconds, 10 seconds rest.
  • Plank hold for 20 seconds, 10 seconds rest.
  • Reverse crunch for 20 seconds, 10 seconds rest.

// REPEAT //


I hope you all like this fast and furious tabata workout as much as I do. Let me know if you try it. 🙂

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    1. Bindu
      November 3, 2017 AT 2:02 pm

      Thank u very much, for sharing this but I really want to conform that I have a hormonal imbalance problem. So shall I do this tabata

    2. Calisthenics
      May 12, 2017 AT 5:49 am

      These are some great exercises. Thanks for the tips and putting time in to this 🙂

    3. angela howard
      October 20, 2016 AT 3:23 pm

      Hi there,
      Is the Tabata timer already set for this workout?
      If not, can you please tell me how to set it?

    4. Yahaira
      May 18, 2016 AT 11:48 pm

      Thank you for sharing this I’ll be starting tomorrow!!!! I’m so excited

      1. Brittany Mullins
        May 19, 2016 AT 9:18 am

        You’re so welcome. I hope you enjoy the workout!

    5. Norah
      January 29, 2016 AT 5:29 pm

      Done! I feel accomplished and strengthened!

Parchment paper lined with protein balls.


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