Outdoor group training
Outdoor group training

Home Tabata Workout

Home Workout

With the Easter Break upon use you may find your routine changing, this may mean you can’t get to your usual classes or PT sessions so here’s a simple workout routine that can be done in your very own home. All you need is yourself, a timer, a chair/bench/coffee table, a wall & a big dose of self-motivation!!


Tabata Workout

Tabata is when you work for 20 seconds and rest for 10 seconds, you do this 8 times in a row (4 mins in total for each round) and then you have a ‘proper’ break (30 – 60 seconds).

Fit Fact

You can download an app on your phone that does the timing for you. It is really handy as it means you don’t need to watch the clock constantly (it bleeps to start and stop you) so I would suggest downloading it to make the session easier for you (its free).

Warm Up

This can be as simple as a little light jogging on the spot and mobilisation (leg swings & arm swings) for 3-5 minutes.

Session Pointers –

A) Two exercises per round.

B) It’s entirely up to yourself how you execute this. You can do all 4 of one exercise then all 4 of the other or alternate the exercises.
ie. Squats x 4 then Push Ups x 4
or Squats, Push Ups, Squats, Push Ups and so on.

Rd 1 – Squats & Push Ups

Rd 2 – Alternate Lunges & Mountain Climbers

Rd 3 – Step Ups & Tricep Dips

Rd 4 – Wall Sit & Sit Ups

Rd 5 – Bridge & Swimmers

Rd 6 – Plank & Side Plank


  • You can choose how many rounds to do (I’d suggest no less than 4).
  • The aim is to do as many reps as you can in the time given/hold the position for the time given.
  • The aim for this session is that it is completed at a high intensity for a short period of time.
  • Find a spare 20-30 minutes and give it a go and I guarantee you, you will feel energized and satisfied for the rest of the day!


Maebh Moriarty, Fitness Keeper