- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time.
- Repeat the movement alternating sides.
At Home Intermediate Upper Body 30-Min Tabata
30 min
·
6 exercises
Tone your upper body and burn fat with this intermediate at-home 30-minute Tabata workout — no equipment needed! Classic Tabata format: 20 seconds of maximum effort, 10 seconds rest, 8 sets per exercise (4 minutes each). Get toned and sweat it out!
Tabata 1 - Alternate your arms with every rep. Remember, 20 seconds on, 10 seconds off x 8!
1:00 rest
Tabata 2 - Time to burn out those triceps. Get low to the ground, you can slow down, but don\'t stop!
1:00 rest
Tabata 3 - If possible, try the full plank!
1:00 rest
Tabata 4 - Get that chest down to the floor!
1:00 rest
Tabata 5 - On-the-spot sprinting! Go go go!
1:00 rest
Tabata 6 - Try to avoid rotating your body here, remain firm, locked and in control.
About this workout
At Home Intermediate Upper Body 30-Min Tabata is a free 30 min workout plan with 6 illustrated exercises for your core, abs, arms and chest. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 30 min
- Exercises: 6
- Training focus: Core, abs, arms and chest
- Equipment: NO EQUIPMENT
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the At Home Intermediate Upper Body 30-Min Tabata take?
The full workout takes about 30 minutes, covering 6 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, shoulders, triceps, obliques, chest. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
At Home Intermediate Upper Body 30-Min Tabata
30 min
·
6 exercises
Tone your upper body and burn fat with this intermediate at-home 30-minute Tabata workout — no equipment needed! Classic Tabata format: 20 seconds of maximum effort, 10 seconds rest, 8 sets per exercise (4 minutes each). Get toned and sweat it out!
Plank to Push-Up
Tabata 1 - Alternate your arms with every rep. Remember, 20 seconds on, 10 seconds off x 8!
Primary muscle group(s):
Abs, Shoulders
Primary muscle group(s):
Abs
- Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
- Bring your feet together and simultaneously transfer your weight onto your left arm.
- Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
- Reverse the motion back to the full plank before transferring to your right side.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Bench Tricep Dips
Tabata 2 - Time to burn out those triceps. Get low to the ground, you can slow down, but don\'t stop!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Knee Plank
Tabata 3 - If possible, try the full plank!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
- Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
- Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Knee Push-ups
Tabata 4 - Get that chest down to the floor!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
High Knees
Tabata 5 - On-the-spot sprinting! Go go go!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Incline Plank Shoulder Taps
Tabata 6 - Try to avoid rotating your body here, remain firm, locked and in control.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Lower Back
- Using a stable bench or chair, lock yourself into the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Keeping your neck in line with your body, bring your right arm off the surface and touch your left shoulder before placing it back on the bench or chair.
- Repeat the same movement for the opposing arm maintaining a strong core and straight back.
Be sure to use a sturdy chair/bench
Workout done!
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