10 Minute Tabata Style Shoulder Workout

Next time you’re in the gym thinking shoulders, this variation on a Tabata 20/10 style workout takes 10 minutes and is sure to leave you with a satisfying burn and a serious pump.

The only equipment you’ll need is two pairs of dumbbells:

Dumbbell pair 1: A weight that allows you to comfortably perform seated side laterals for around 20 seconds.
Dumbbell pair 2: A wieght 1 to 2 kilograms less than the first pair.

You’ll be performing the first exercise for 20 seconds, followed by 10 seconds of rest, then the second exercise for 20 seconds, followed by 10 seconds of rest, and so on util you’ve completed all the exercises. Then repeat the whole routine four times. All up its 10 minutes.

Start with your first (heavier) pair of dumbbells, then as you go, if you find you can’t maintain your form, or you’re unable to continue the exercise for more than half of the 20 second exercise time, switch to the second (lighter) pair of dumbbells. Remember, don’t cheat yourself, put your all in before switching down to get the maximum burn.

Exercise Interval Time Repeats
Seated Dumbbell Lateral Raise 20 seconds x4
Rest 10 seconds
Seated Front Dumbbell Raise – Neutral Grip 20 seconds
Rest 10 seconds
Seated Bent Over Rear Delt Raise 20 seconds
Rest 10 seconds
Standing Front Dumbbell Raise – Pronated Grip 20 seconds
Rest 10 seconds
Press Ups 20 seconds
Rest 10 seconds

Try Intivie, the quickest, easiest Interval Timer on the App Store!


frontscreenIntivie delivers everything you need from an interval timer in a package that means you’ll spend more time training and less time tweaking.

If you’re into Tabata, High Intensity Interval Training (HIIT), or you’re a personal trainer, fitness instructor or fitness enthusiast, try Intivie for your next workout.

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Find out more here or download now on the app store, link below.

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