All Programs
IntermediateHIIT
20-Min Tabata Fat Burner
Classic Tabata protocol: 20 seconds all-out, 10 seconds rest. Repeat until done.
Duration
20 min
Level
Intermediate
Equipment
None
Goal
Fat Loss
What is Tabata?
20 seconds max effort, 10 seconds rest, 8 rounds per exercise. Each exercise takes 4 minutes. You'll do 5 exercises total.
The Workout
Exercise 1: Burpees (4 min)
20s ON / 10s OFF x 8 rounds
Rest 60 seconds.
Exercise 2: Jump Squats (4 min)
20s ON / 10s OFF x 8 rounds
Rest 60 seconds.
Exercise 3: Mountain Climbers (4 min)
20s ON / 10s OFF x 8 rounds
Rest 60 seconds.
Exercise 4: Push-Ups (4 min)
20s ON / 10s OFF x 8 rounds
Rest 60 seconds.
Exercise 5: High Knees (4 min)
20s ON / 10s OFF x 8 rounds
Rules
- •Count your reps every round. Your goal is consistency, not decline.
- •If you can still chat between rounds, push harder.
- •Do this 2-3x per week max. Your body needs recovery from this intensity.