Crossfit Tabata Quick Workout Routine For Weight Loss At Home Gym

There are several CrossFit workout routines that you can do to shed off weight. This article gives CrossFit Tabata gym workouts as well as the how to do crossfit workouts at home. CrossFit Tabata exercise that you can do include push-ups, sit-ups, deadlift, bench press, kettlebell swing, squats, and many others.

This article caters to trainers who go to the gym and those who might not have time to go to the gym. In addition to that, it gives various full-body Tabata workouts, heavy Tabata workout, double Tabata workout, and more. Interestingly, most of these exercises are quick to do, and they can be done at the gym or at home.

Tabata Crossfit Workouts.

how to do crossfit workouts at home - high-intensity exercises

The Tabata CrossFit workouts consist of doing high-intensity workouts within a short period of time. Particularly, you can do 4 exercises within 20 minutes. For example, you do one exercise in 4 minutes whereby you do a high-intensity workout for 20 seconds and then rest for 10 seconds. Therefore, you do 8 rounds of one exercise in 4 minutes.

Some high-intensity exercises that you can do include push press, deadlift, front squats, sit-ups, push-ups, pull-ups, row, air squat, and many others. You can choose four exercises and make sure you do them within 20 minutes dedicating 4 minutes to each workout.

Crossfit Tabata Workouts At Home.

Doing CrossFit Tabata at home is possible. You can do exercise that uses your body as resistance to doing the CrossFit Tabata workouts at home. If you don’t have weights, you can use household items as weight such as backpacks, water bottles, canned goods, among others. However, you can always use kettlebells and dumbbells if you have them at home. Below are the Tabata workouts CrossFit exercises that you can do at home.

Single Leg Squats.

The single leg squats is an interesting exercise that works many major body muscles. For example, it works the hamstring, calves, glutes, and more. To do the exercise; follow the steps below;

  1. Stand on one foot and let the one point straight in front of you. Keep your arms stretched out for balance.
  2. Then lift the non-supporting foot from the floor.
  3. Go down to a squat position. You can start with shallow squat and keep on progressing.
  4. Repeat on each leg and then exercise the other leg.

Backpack Swing.

Swinging a backpack works your forearms, shoulders, hamstrings, glutes, and calves muscles. It strengthens those muscles. Hence, it is one of the CrossFit Tabata workouts at home routines. To do the exercise follow the steps below;

  1. Firstly, put books in your backpack to make it heavier.
  2. Stand with your feet at shoulder-width apart.
  3. Bend your knees a bit and grasp the backpack with both your hands.
  4. Swing the backpack up to your chest level and swing it back to go through your legs.
  5. Continue swinging it back and forth as much as you want.


how to do crossfit workouts at home - Push-Ups workout

The standard push-ups are good for working various muscles. For instance; it strengthens your chest, arms, shoulders, anterior serratus, and many other muscles. Interestingly, you don’t need any additional gym equipment. Therefore, it is good as one of the CrossFit Tabata workouts at home. To do the exercise follow the step below;

  1. Plant your hand palms on the ground. The hands must be wider than the shoulder-width apart distance. Keep the arms fully extended.
  2. Balance with your toes on the ground and keep your legs straight.
  3. Then lower your torso to the floor until the chest nearly touches the floor.
  4. Pause before driving your body back to the starting position.
  5. Repeat.

Weighted Sit-Ups.

The weighted sit-ups are ideal for toning the abs. This is a kind of Tabata sit ups CrossFit exercise that makes your abs stronger and lean. In addition to that, it also works your shoulders, obliques, hip flexors, and arms. To do the exercise, you might need weight such as dumbbell, kettlebell, or any other.

If you don’t have any of these you can use a 5 litre bottle of water as your weight. This is one of the CrossFit Tabata workouts at home. It also qualifies as a Tabata abs CrossFit because it primarily works the abs. Follow the instructions to do the exercise;

  1. Lie on your back and keep your knees bent at about 90 degrees with your feet planted on the floor.
  2. Grasp your weight of choice with your hands and hold it against your chest.
  3. Raise your upper body towards your thighs. Pause at the top of the movement with your forearms touching the thighs.
  4. Finally, lower your upper body to the floor.
  5. Repeat to meet the number of your desired sets and reps.

Full Body Tabata Workout With Weights.

There are several full-body Tabata workouts that you can do using the weight of your choice. These exercises are more advanced and ideally for experienced trainers who can stand high-intensity workouts. Doing a full-body Tabata workout means that the workouts that you do train all the major body muscles. The major muscles are calves, arms, legs, chest, shoulders, and back. Below is an example of a full body workout.

  1. Overhead Press Squat
  2. Squat jumps
  3. Plank row
  4. Burpees
  5. DB Thrusters
  6. Plank Jacks
  7. KB Swings
  8. Burpee deadlift

You have to do each workout for 20 seconds by 4 times and rest for 10 seconds after every 20 seconds workout. Then after doing round one or two different exercises, you rest for a minute and then proceed to the next round or another 2 exercises.

Heavy Tabata Workout.

how to do crossfit workouts at home - Heavy Tabata Workout

The heavy Tabata workout involves the use of heavyweight gym equipment such as barbells and among others. You can do 8 rounds of 4 exercises. These exercises can be done continuously by jumping from one to the other without resting.  Your resting time happens as you walk from exercise to the other. You can do each exercise for 20 seconds. The entire workout must be around 4 minutes but not more than 4 minutes. Below is a heavy Tabata workout that you can follow;

  1. Deadlift
  2. Bench press
  3. Clean
  4. Overhead squat
  5. Deadlift
  6. Bench press
  7. Clean
  8. Overhead squat

Crossfit Tabata Meaning.

The CrossFit workout involves doing strength exercises at a high-intensity level. With Tabata workouts, you also do high-intensity workouts for a short period of time. The difference between the CrossFit workouts and Tabata workouts is that the Tabata workouts are doe within a short period of time. The Tabata CrossFit workout routines can be done with 4 minutes. In addition to that, with Tabata, you rest for 10 seconds. You don’t get more time to rest.

Double Tabata Workouts.

Like any other Tabata exercises, you do 1 exercise for 20 seconds and break for 10 seconds before doing another one. You can start by doing a warm up to prepare your body. Below is a double Tabata workout.

Tabata 1 – push-ups, sit-ups, high knees, and jumping jacks

Tabata 2 – mountain climbers, bicycle crunches, jump squats, and burpees 

After doing a warm-up you start doing the Tabata 1 exercise. You do each exercise for 20 seconds and rest for 10 seconds. For instance, you do the push-ups for 20 seconds continuously, then break for 10 seconds. After that, you do the sit-ups for 20 seconds and rest for 10 seconds.

You do all 4 exercises using a similar format. After doing the four exercises, you start afresh and do them again starting by doing the push-ups until you do the jumping jacks. Then you move on to the Tabata 2 exercise. You perform the Tabata 2 exercises like the way you did the Tabata 1 exercises. After doing the Tabata 2 exercises, you cool down by doing stretch and breathing exercises.

How To Score A Tabata Workout.

A Tabata score is the least number of reps during the Tabata workout. Remember you do every exercise for 20 seconds.

how to do crossfit workouts at home - Tabata squat routine

Tracking your Tabata score makes you stay aware of your training progress, whether you are getting stronger or otherwise. In addition to that, it can also help you to improve your training and pace. More so, the Tabata score works when you do the same exercise. For instance, you can measure your Tabata score of squats. That means you do 8 rounds of squats. Then you can pick the least number of reps of the Tabata squat routine.

Tabata Interval Training.

The Tabata is an interval training that involves doing high-intensity workouts. At most, the Tabata workouts routines last for 4 minutes where you do an exercise for 20 seconds and rest for 10 seconds and so on. Therefore, you would have done 8 intervals.

Final Thoughts

The CrossFit Tabata workout is a high intensity interval training.  However, CrossFit Tabata workouts at home are possible. Whether you have the equipment or not, it is possible to do high-intensity exercises that can challenge your body and lead to weight loss. For instance, if you love going to a gym; you can do CrossFit Tabata exercises such as the deadlift, Tabata row CrossFit, bench press, and many other exercises.

These are quick exercises that you can do within a short time. However, CrossFit Tabata workouts at home can be done. You can do exercises that rely on your body weight as resistance. For example, you can do push-ups, sit-ups, squats, and many others. These exercises are ideally good for weight loss and cardiovascular health. For instance; you do them within a short period of time but you are left with the heart beating faster.

Share your CrossFit Tabata experience below.

6 thoughts on “Crossfit Tabata Quick Workout Routine For Weight Loss At Home Gym”

  1. Thank you for sharing this here with us all. It cannot be more better than what you have shared here and I agree with you that a lot more can be achieved by following the right approaches here. Honestly, what you gave shared here is great and I will try all my best to ensure that I can follow this routine plans of the Tabata Crossfit Workouts

    • Sure, I also suggest you to start this routine plan, but if you have any experience, please get advice from the trainer. Because some exercises will harmful to your body conditions, So, I ask you, please join with your trainer to get help to start the workout. But, if you have any questions, please comment to me. I will help you. Thanks

  2. Working out is very good and once you know the benefits and see results at first you’ll love to keep up with and surely, you’ll love the process as well as the outcome. However, having the right routine and guide us very important because most people do not have any guide and so they don’t enjoy it, they just work themselves out. 

  3. This looks good. Over the last eight months on being at home, I have gained so much weight,bone that I am looking to lose as soon as possible and it seems to me that this tabata which you have reviewed here would really help me with that. I would certainly be looking to give it a try. Thanks!

  4. I’ve tried the interval training, working out high energy for 20 seconds and then rest for 10 seconds and then repeat until but man, the exhaustion is real! I only managed to do 5 and I’m beat, but I do hope I can do more tomorrow or maybe more than 8 intervals. Do you think if I exert myself too much, there’s a possibility of muscle tear ?

    • I appreciate your attempt, I like to tell you, if you are a beginner, please get advice from the trainer. But, If you have the experience, don’t worry, you can continue your workout and then, you can see fast and effective results without moving one week. But, if you have any kind of questions in this regard, please ask. I sure engage with your question. Thanks for your comment.


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.