When it comes to making the most out of a quick workout, you need to hit it with some high-intensity interval training (aka HIIT). The Tabata Protocol is a highly structured, quick, and efficient form of HIIT — each round is only four minutes long, divided into eight 20-second periods of work followed by 10 seconds of rest.
This workout comprises a short warmup, followed by two rounds of Tabata. To keep thing exciting, you get to alternate between exercises within each Tabata; this helps keep your muscles fresh so you can really go your max during the work intervals. We recommend using a SIT app to keep track of your timing.
Equipment needed: None
Directions: After a quick 90-second warmup, alternate between 20 seconds of high-intensity work with 10 seconds of rest — alternating between the two exercises listed for each round — for eight work intervals, four minutes total. Take a one-minute rest between rounds of Tabata.
Warmup
Tabata 1:
Tabata 2:
For detailed descriptions and images of each of these moves, keep reading.
There's a reason gym teachers love this move (yeah, it makes us think of elementary school, too). It's a great way to raise your heart rate and warm up the sides of your body.
Get a little deeper into your hips and legs with this side lunge.
Here's a fun way to challenge your coordination while getting your heart rate up.
The burpee is a challenging full-body move, but you can do anything for 20 seconds. Yes, you can.
The side skater works the glute med, which stabilizes the pelvis to prevent too much side-to-side swaying when walking and running. All that swaying can hurt your low back and hips.
Tone up those hard-to-work lower abs and get in some serious fat-burning cardio all in one fell swoop with this challenging (but fun!) move.
Work your abs and your shoulders with this mountain climber variation.