Tabata Tuesday: 24 Minute HIIT Workout

Get in great shape with this 24 minute HIIT workout

We all have busy lives and sometimes we find it hard to fit a workout into our schedules. With a Tabata HIIT workout you won't have this problem.

For those who haven't heard of HIIT, it stands for High-Intensity Interval Training, it is a form of exercise that is short and intense.

Tabata workouts are a specific type of HIIT training that involves doing an exercise for 20 seconds, resting for 10 seconds, and repeating for 8 rounds. That's right, a Tabata workout can be done in 4 minutes! However, you can complete as many cycles as you want for your desired length.

How To Do A Tabata Workout?

A Tabata workout is very flexible and can be made to fit your specific needs. There are many forms it can take all while following the 20 seconds on 10 seconds off for 8 rounds rule.

The most common way is to pick one exercise and perform it for the full 8 rounds (one set) and then as desired choose other exercises to complete more sets. For example, exercise 1 is pushups, after all, 8 rounds move onto squats, then onto lunges. This can be repeated as many times as you want to fit your needs.

The first format can also be done with cardio exercises, such as running, cycling, jump rope, etc.

For the second format you can choose 8 different exercises and perform a different one for each 20-second interval in the 8 round set. For example, you pick squats, lunges, push-ups, burpees, etc. For the first 20-seconds you will do squats, rest 10 seconds, then do lunges, and repeat for the rest of the chosen exercises.


Notes: Each exercise is one full 4-minute set. To push yourself perform each set back to back, but if necessary take a one-minute break between sets.

Perform each exercise for 20 seconds, with 10 seconds rest. Repeat 8x per exercise to complete a full set.

Set #1

  • Squat Jumps

Set #2

  • Burpees

Set #3

  • Bicycle Crunches

Set #4

  • Spiderman Pushups

Set #5

  • Bulgarian Split Squats

Set #6

  • V-Ups

That's our Tabata Tuesday workout, feel free to mix and match exercises to make your own!

Thank you, stay safe, and let us know how it goes!

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