Workout

Tabata Protocol

16 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Start workout — free

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Interval Training

20 seconds max effort / 10 seconds rest × 8 rounds per exercise. Scientifically proven to boost both aerobic and anaerobic capacity. Score = lowest rep count ac…

intermediate~16 min
#tabata#hiit#bodyweight#interval#no equipment

Workouts

WARM-UP
Light Jogging in Place
easy pace
Arm Circles + Leg Swings
10 each
TABATA 1 — Burpees
Burpee
MAX EFFORT
Burpee
MAX EFFORT
Burpee
MAX EFFORT
Burpee
MAX EFFORT
Burpee
MAX EFFORT
Burpee
MAX EFFORT
Burpee
MAX EFFORT
Burpee
MAX EFFORT — count reps
TABATA 2 — Jump Squats
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT
Jump Squat
MAX EFFORT — count reps
TABATA 3 — Push-Ups
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT
Push-Up
MAX EFFORT — count reps
TABATA 4 — Mountain Climbers
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT
Mountain Climber
MAX EFFORT — count reps
COOL-DOWN
Child's Pose
hold
Hip Flexor Stretch
each side