Workout

Izumi Tabata Original

12 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

The original 1996 protocol by Dr. Izumi Tabata — adapted from stationary bike to bodyweight. Just 4 minutes per block, maximum intensity. Clinically proven to i…

advanced~12 min
#tabata#hiit#bodyweight#original#scientific#no equipment#advanced

Workouts

WARM-UP
Jogging in Place
easy pace
Dynamic Leg Swings
10 each leg
High Knee March
slow pace
BLOCK 1 — Burpees (4 min)
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
BLOCK 2 — Squat Thrusts (4 min)
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT
Squat Thrust
MAX EFFORT — count reps
BLOCK 3 — Sprint in Place (4 min)
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT
Sprint in Place
MAX EFFORT — count reps
COOL-DOWN
Slow Walk in Place
lower heart rate
Standing Forward Fold
hold & breathe
Hip Flexor Stretch
each side