Tabata Dumbbell Workout: 4 Minutes of Pain

Overview

The Tabata protocol is brutally simple: 20 seconds of maximum effort, 10 seconds of rest, repeated 8 times for a total of 4 minutes. This workout uses four Tabata blocks with different exercises for a 20-minute session including rest between blocks.

Block 1: Dumbbell Thrusters (4 min)

8 rounds: 20s work / 10s rest

• •Hold dumbbells at shoulders, squat, stand and press overhead. As many reps as possible each round.

Rest 90 seconds.

Block 2: Renegade Rows (4 min)

8 rounds: 20s work / 10s rest

• •Push-up position on dumbbells. Row left, row right, that is one rep. Move fast.

Rest 90 seconds.

Block 3: Dumbbell Swings (4 min)

8 rounds: 20s work / 10s rest

• •Hold one dumbbell with both hands. Swing it between your legs and up to chest height. Hinge, do not squat.

Rest 90 seconds.

Block 4: Burpees (no dumbbells) (4 min)

8 rounds: 20s work / 10s rest

• •Full burpees. Chest to floor, jump at the top. Every rep counts.

Rules

• •The 20 seconds must be maximum effort. If you can talk, you are not working hard enough.
• •Use a Tabata timer app. Counting in your head does not work when you are this tired.
• •Use lighter dumbbells than you think you need. The fatigue accumulation is extreme.
• •Do this workout maximum 2-3 times per week. It creates significant metabolic stress.