TABATA: 20 Sec On – 10 Sec Off for 4 Rounds (4 Minutes)

TABATA 1: Alternate between
High Knees

-Rest 1 Minute then

TABATA 2: Alternate between
Hop Overs
Sit Ups

-Rest 1 Minute then

TABATA 3: Alternate between
Speed Skaters
Push Ups

How This Works:

Set a timer and perform max number of high knees for 20 seconds, rest 10 seconds, max number of Squats for 20 Seconds, rest 10 seconds. After 4 rounds of this sequence take a 1 minute break and then do TABATA 2 in the same format. Followed by another 1 minute break before doing TABATA 3.


High Knees:

Run in place, bringing your knees up toward your chest as high as you can as fast as you can.


Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up.

Hop Overs:

Pick a spot/line on the floor, or you can use an object for more intensity, keeping your feet together hop over the object landing on the other side, then rebound back to the start. If hopping like that is not in the cards today, do a skip over. Sending one foot over first and then bringing the other to meet it after, then repeat to the the start side.

Sit Ups:

Lay on your back on the floor with your knees bent and feet flat on the floor, engage your abs and bring your chest to your knees and lay back down in a controlled motion.

Speed Skaters:

Start standing with your feet hip to shoulder width apart. Jump to the right side landing on your right foot with your left coming behind and tapping the ground while you reach down with your left hand to touch your right foot that is planted. Quickly stand back up and hop to the left side, landing on your left foot while your right foot comes behind and taps the ground and your right hand taps your left foot. Keep alternating back and forth.

Push Ups:

Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.