Models doing a home workout

Get ready to work up a sweat with Superdrug! Our at-home 30-minute Tabata style workout is not only guaranteed to get your heart racing but once you’re done, we’re sure there will be a smile on your face too!

What is a Tabata Workout?

Tabata style workouts involve sets of intense bursts of exercise followed by a short rest. All you need is a small space at home or an open outdoor area and you’re ready to go!

Remember, there is no such thing as a bad workout if you give it everything you've got!

 

Warm Up

  • Alternate quad stretches - 30 seconds
  • Jogging on the spot - 30 seconds
  • Alternate shoulder stretches - 30 seconds
  • Boxing jabs - 30 seconds
  • Alternate hamstring stretches - 30 seconds
  • Star jumps – 30 seconds
  • Alternate side bends – 30 seconds
  • High knees – 30 seconds

Tabata Round 1

Repeat this set 3 times:

  • 2 squats & 2 lunches – 40 seconds
  • Rest - 20 seconds
  • 6 mountain climbers & 1 push up -  40 seconds
  • Rest - 20 seconds
  • Sit ups – 40 seconds
  • Rest – 20 seconds

Tabata Round 2

Repeat set 2 times:

  • Reverse lunch with knee drive - 40 seconds
  • Rest – 20 seconds
  • High plank with 2 pulses upright both legs – 40 seconds
  • Rest – 20 seconds
  • Russian twists – 40 seconds
  • Rest – 20 seconds

Finisher Challenge

10/8/6/4/2 x sets

  • Toe taps
  • Jump squats

Alternate each exercise and climb down the rep ladder. First do 10 toe taps, then 10 jump squats. Straight after do each exercise 8 times, then 6, then 4, and then 2.

Cool Down Stretches

  • Upwards facing dog, turning your head left to right
  • Deep lunge left & hamstring stretch left x 2
  • Deep lunge & hamstring stretch right x 2
  • Downward dog and pedal feet if you need to
  • Walk hands back, forward fold and sway
  • Stretch upwards, left and right