Welcome to this week’s episode of Sweat With SELF! Today we’ve got a brand new 20-minute full-body Tabata workout that hits your core in all the right places while providing a solid HIIT cardio boost. In addition to working out along with the video below, you can keep scrolling for move-by-move directions, modifications, and demos.
Before we get into it, here’s what you need to know: Tabata is a style of high-intensity interval training (HIIT) where you typically perform 20 seconds of all-out work followed by 10 seconds of rest, repeating that 30-second sequence eight times for a total of four minutes. In this workout, you’ll be working for 40 seconds followed by 20 seconds of rest and repeating each circuit twice. (There are three circuits total, in addition to a warm-up and cool-down.) Though this is a different length of time than the original protocol, the HIIT aspect of the classic Tabata workout remains the same. In other words: Work hard! Get breathless and move as fast as you safely can.
First, do the warmup. Then, do Circuit 1. You’ll do each move in the circuit for 40 seconds, followed by 20 seconds of rest. At the end of the circuit, rest for 60 seconds. Repeat the circuit again, then move to Circuit 2. Follow the same directions for the remaining circuits, so that you complete all three circuit two times each.
Finish with the active cooldown; do each move for 30 seconds without resting between moves.
- Quad Stretch (Alternating Sides)
- Lateral Toe Touch (Alternating Sides)
- Rotational Plank (Alternating Sides)
- Squat Jack
- High Knees
- Plank Toe-Tap
- Frog Sit-Up
- Jumping Jack
- Lateral Bound (Skater)
- Tabletop Shoulder Tap (Panther Shoulder Tap)
- Mountain Climber to Cross
- Ickey Shuffle
- Jumping Lunge
- Plank Up-Down
- Forearm Plank
- Side Plank (Right Side)
- Side Plank (Left Side)