by | May 28, 2014 | 32 comments

I made my first workout video!  I hope you enjoy it!  

Have you ever done a Tabata workout?  Tabata is a specific workout protocol where you practice a move for 20-seconds “all out,” followed by 10 seconds of rest, and repeat that cycle for 4 minutes total (or 8 cycles).  Tabata has been proven to be incredibly effective in terms of building anaerobic capacity, increasing VO2 max, and burning calories (some studies estimate burning 15 calories per minute on average), which means you’d burn 360 calories in this 24-minute workout!  (Of course, calorie burn varies dramatically based on the individual’s body and how hard that individual is working, so don’t rely on this estimate). tabata_crossfit_workout_hand_towel-rdaba5b94559249618038dfb87655e062_2cf11_8byvr_324(picture source)

Aside from just the scientifically-proven benefits, I can tell you that this workout is tougher than it looks!  Yes, the altitude in the mountains of Colorado probably made it more difficult, but I’m sure I would be sucking wind regardless.   Whether you do just one round (8 minutes) or three rounds (24 minutes), you should be working hard enough to be out of breath.  So, if you want to get a great workout in a short amount of time, try this out!

The best thing about the workout is that you can do it anywhere.  No equipment required, all you need is a timer (check out the Tabata-Timer app, which is free) and your best effort!  You’ll see I filmed with two of my nieces – an optional, but super-fun touch!  (Here are some of my tips on getting kids involved in your workout!)  And thanks to my mom for filming and my sister for being our timer!

8-Minute or 24-Minute Full-Body Tabata Workout

For the workout, set your timer for a regular 4-minute Tabata set.  Perform workout #1 once through (4 minutes), then rest for 1 minute.  Perform workout #2 once through (4 minutes), then rest for 1 minute.  You can stop here (for the 8-minute workout), or repeat the entire thing twice more (3x total) for a complete 24-minute body blast! (And yes, it will actually take 29 minutes if you rest 1 minute between each set!)

Workout #1

  1. Squat jumps
  2. Mountain climbers
  3. Star jumps
  4. Burpees

Workout #2

  1. Squat thrusts: I realize there are several variations of this move.  In my version, I jump back into plank, then jump forward into a squat, reaching arms forward.
  2. Plank jacks
  3. Jump lunges
  4. Push ups

8 minute full-body tabata workout from The Lyons' Share


(Be sure to pin the graphic so you can come back to this post later and spread this great workout!) 

*Always consult a doctor before starting a new workout routine.  I am not a personal trainer or doctor – this workout is based on my own experience.*

So tell me in the comments … Have you done Tabata?  Do you have time to fit in this 8-minute workout today?!  Get after it, and tell me how you like it!


  1. Carmy

    I am so bad at burpees! I always go out of my way to avoid them (even though they’re honestly one of the best full body moves out there)

    PS the pink/grey top is adorable!

  2. Michael Anderson

    Love the video – you guys are so cute (sorry if you hate being called cute, Lisa does … ). Great workout – loads of great stuff. It amazes me doing things like jump-squats and burpees how they seem like they should be easy but by the time you’ve done 10 you’re like ‘whoa’!

    Great post and video!

    • Megan Lyons

      I don’t hate being called cute! Thanks! Totally agree on the deceptively tricky moves!

    • Megan Lyons

      Same with me – Deborah! Love burpees for the effectiveness, but hate doing them!!

  3. Amy @ The Little Honey Bee

    This video is absolutely adorable! And of course a great workout too 🙂 We do Tabata at CrossFit quite often – sometimes with rowing and other times with functional movements like your workout.

  4. Lauren

    Definitely giving this a try soon! Tabata is such a good workout, and I love some of these moves – especially plank jacks. Love that you got your family involved too 🙂

  5. Becky@TheSavedRunner

    I love tabata workouts, especially when I”m short on time! I will have to give this a try! I love that you included the kiddos!

  6. Davida @ The Healthy Maven

    Ahhhhh I love the video! You and the girls are adorable! Also such a gorgeous setting! I wish I could workout with those mountains in the background!

    • Megan Lyons

      Thanks, Davida! Yep – the gorgeous mountains made it pretty easy to spend ALLLL day outside!

  7. Kim

    I love Tabata workouts – this one looks great!!!!

  8. Arman @ thebigmansworld

    So I’ll have to watch the video when I’m at a computer but I love tabata workouts whenever I travel or at home too lazy to gym- although I cheat snd pick 4 easy moves lol. Love the graphics you’ve created!!

    • Megan Lyons

      Haha, love your strategy, Arman! Although I think that Tabata would still be pretty effective with “easy” moves if you push yourself a bit!

  9. emma @ be mom strong

    LOVE the visuals you put with your workout. I’m way too lazy to ever do this so I’ll live vicariously through yours!

    • Megan Lyons

      Haha, Emma, thanks for the comment. You’re so right – these darn visuals take forever! I’m not usually patent enough, but the mountains relaxed me a bit 🙂

  10. Cassie

    I haven’t done tabata… I feel like I should. It would definitely be a lot more time efficient!

    • Megan Lyons

      I hope you try Tabata, Cassie – let me know if you do! You’re right – it’s super efficient!

  11. Kristina Grum

    I started doing tabata a few weeks ago and really like it so far. My biggest problem is making a schedule of which exercise/ workouts to do each day. I like having a schedule so I can’t postpone it.

    • Megan Lyons

      I’m a schedule girl, too, Kristina! I’m not a personal trainer, but I’m always happy to talk about creating a schedule for you if you’d like! If not, I’d suggest planning every week in advance, and actually putting the workouts on your calendar to treat them like any other appointment!

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Megan Lyons Headshot

Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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