Tabata Four
Four classic Tabata rounds with no equipment. Twenty minutes of work you can do anywhere.
- Format
- Tabata: 20 seconds on, 10 seconds off, 8 rounds per movement
- Time
- 25 min
- Level
- All levels
- Equipment
- None
Warm-up
2 rounds
30 secHigh Knees
Run in place while driving your knees up to hip height. Great for warm-ups and short cardio bursts.
- Stay tall, do not lean back
- Knees up to hip height
- Pump your arms
- Quick, light feet
Scale it: March in place with high knees at a steady pace.
10 stepsWalking Lunge
Step forward into a lunge, lower the back knee to the ground, then step through into the next lunge.
- Long enough step that the front shin stays vertical
- Back knee gently touches the ground
- Torso upright
- Stand fully before the next step
Scale it: Do stationary split squats holding onto something for balance.
10 repsAir Squat
The foundation of almost every lower body movement. Sit your hips back and down until they drop below your knees, then stand all the way up.
- Feet about shoulder width, toes turned out slightly
- Hips go back first, then down
- Keep your weight in your heels and midfoot
- Knees track over your toes, not caving in
- Stand tall and squeeze your glutes at the top
Scale it: Squat to a box or bench and stand back up. Lower the box as you get stronger.
5 repsPush-Up
Hold a rigid plank and lower your chest to the floor, then press back up to straight arms.
- Hands just outside shoulder width
- Body stays in one straight line from head to heels
- Elbows about 45 degrees from your sides
- Chest touches, then press to full lockout
Scale it: Elevate your hands on a bench or box. The higher the hands, the easier it is.
Workout
8 rounds of 20 sec work / 10 sec rest for each movement. Rest 1 minute between movements.
4 min TabataAir Squat
The foundation of almost every lower body movement. Sit your hips back and down until they drop below your knees, then stand all the way up.
- Feet about shoulder width, toes turned out slightly
- Hips go back first, then down
- Keep your weight in your heels and midfoot
- Knees track over your toes, not caving in
- Stand tall and squeeze your glutes at the top
Scale it: Squat to a box or bench and stand back up. Lower the box as you get stronger.
4 min TabataPush-Up
Hold a rigid plank and lower your chest to the floor, then press back up to straight arms.
- Hands just outside shoulder width
- Body stays in one straight line from head to heels
- Elbows about 45 degrees from your sides
- Chest touches, then press to full lockout
Scale it: Elevate your hands on a bench or box. The higher the hands, the easier it is.
4 min TabataMountain Climber
From a high plank, drive one knee toward your chest at a time, switching quickly like you are running in place.
- Shoulders stacked over your wrists
- Keep hips level with your shoulders
- Drive knees toward the chest, not the elbows
- Stay light on the balls of your feet
Scale it: Slow it down and step each foot in instead of switching fast.
4 min TabataJump Squat
An air squat that finishes with a jump. Land softly and flow straight into the next rep.
- Squat to parallel with your chest up
- Drive through the whole foot
- Land softly with bent knees
- Reset your balance before the next rep if needed
Scale it: Do air squats and finish each rep with a calf raise instead of a jump.
Coach's notes
Count your reps in each 20 second interval. Your score for each movement is the lowest round, so pace it so your last round looks like your first.
Make it easier: swap jump squats for air squats and do push-ups with your hands on a bench.