To perform Tabata training using weights, use dumbbells weighing 2-10 pounds depending on your strength and fitness levels.

Since one session of Tabata training consists of 8 exercises, the 8 exercises we are going to recommend for a single session of Tabata will be enough to get done with for a day.

You can also perform 1 single exercise 8 times and get done with the day’s session of Tabata training with weights.

Listed below are the 8 examples of Tabata workouts with weights with a video tutorial of each workout:

1. Squat Curl Press and Stand

First exercise to attempt in Tabata workouts with weights is the squat curl press and stand.

  • start by getting your feet about hips-width distance apart.
  • squat down and bring the weights up in a movement from the shoulder, curling them upwards to touch your biceps.
  • press the weights overhead and, as you come onto your feet, maintain a neutral spine. Only push yourself upright using your glutes and hamstrings.
  • establish control, then lower the weight back to a squat.

Repeat these steps for as many times as possible in 20 seconds, then take a 10 seconds break and move on to the next exercise in Tabata training with weights.

Below is a video of how you can perform squat curl press and stand in Tabata workouts with weights:

2. Dumbbell Rear Lunges

In dumbbell rear lunges:

  • grab a set of weights and stand straight.
  • take one big step back and drop the knee.
  • move back to starting position.
  • repeat the steps above for 20 seconds as quickly as possible.

Below is a video of how you can perform dumbbell rear lunge in Tabata workouts with weights:

3. Squat With Overhead Press

In squad with overhead press:

  • start by grabbing 5 to 10 pounds of dumbbells.
  • bring them up to your shoulder height and stand with your feet with a hip width apart keeping the chest up and core tight.
  • sit back in a squat position until your thighs are nearly parallel to the floor.
  • then press through the heels and push the weights up overhead.
  • repeat the process for 20 seconds in a quick manner.

Below is a video of how you can perform dumbbell squat and overhead press in Tabata workouts with weights:

4. Dumbbell Kickbacks

In dumbbell kickbacks:

  • stand erect with abs tight and scapula retracted.
  • hold a set of dumbbells by your sides.
  • flex forward at your hips.
  • keep the core muscles engaged and maintain a neutral spine.
  • lift your elbows slightly higher than your torso.
  • fix them there moving only at the elbows.
  • extend the forarms back away from you.
  • hold momentarily.
  • flex at the elbows and bring the dumbbells back in.
  • repeat until you reach volitional fatigue in the triceps or until your back needs a break from holding this posture.

Below is a video of how you can perform dumbbell kickbacks in Tabata workouts with weights:

5. Reverse Deep Lunge With Double Arm Row

In this exercise:

  • pick your weights and start by standing straight bracing your core muscles.
  • take a giant step backwards with your left foot and bring the weights in twice.
  • do the same with your right foot backwards.
  • repeat the steps for as many times as possible for 20 seconds.

Below is a video of how you can perform reverse deep lunge with double arm row in Tabata workouts with weights:

6. Hammer Curl With Power Squat

In hammer curl with power squat:

  • pick your dumbbells.
  • take a wide sumo stance.
  • drop all the way down keeping your chest up and weights at front.

Below is a video of how you can perform hammer curl with power squat in Tabata workouts with weights:

7. Dumbbell Push-Up into a Row

For Dumbbell Push-Up into a Row:

  • get down into a pushup position.
  • get your feet a little bit wider than shoulder length to attain stability keeping the core nice and tight.
  • go as down as you can like you usually do in a pushup.
  • push up and row with one hand.
  • go down again.
  • pushup and row with the other hand.
  • repeat the process for 20 seconds.

Below is a video of how you can perform dumbbell push-up into a row in Tabata workouts with weights:

8. Dumbbell High Rows

In dumbbell high rows:

  • get into a Romanian dead lift position.
  • load the hips back.
  • hinge the torso forward.
  • keep the palms back facing towards you.
  • keep the movement with the elbow going out of the way throwing up and behind towards the ceiling.

Below is a video of how you can perform dumbbell high rows in Tabata workouts with weights.

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"