20 seconds on, 10 seconds off. Repeat for 4 minutes. Seems simple enough, right?

I do a tabata during almost every one of my workouts. Whether it be for a warm up, part of my main workout, abs, or my cool down, I find that it always kicks my butt.

**If you’re doing this as part of your main workout: you MUST push yourself. It’s only 20 seconds of work at a time, which means 100% intensity is required for you to see results.

To get you started, choose 2 moves from the list below:

  • Burpees
  • Kettlebell swings
  • DB push press
  • Push-ups
  • Air squats
  • High knees
  • Kettlebell thrusters
  • Jump lunges
  • Jump squats
  • Box jumps
  • Jump rope
  • Wall balls
  • Mountain climbers
  • Hollow hold

Do one movement for the first 20 seconds (then 10 second break) and the second movement for the second 20 seconds. You’ll end up doing each move 4 times.

To make an “ab tabata” choose from this list below (or pick 2 of your favorite ab moves):

  • V-ups
  • Cherry pickers
  • Crunches
  • Plank hold
  • Hollow hold
  • Alternating knee crunches
  • Laying toe touches
  • Hanging toe touches
  • Crunch position alternating heel taps
  • Plank position alt hip taps

^^ Realizing how hard it is to come up with legit names to describe some of these moves. Lemme know if you have no idea what I’m talking about and I’ll help ya out.

Quick tip: look up “tabata songs” on Apple Music, Spotify, or wherever you get your music and the song will tell you when to start/stop!

My challenge for you is to fit this into your workout today! It’s only 4 minutes long so theres no excuses! Leave a comment below and let me know how it goes 🙂