Tabata Workouts

As with all exercise programs, when using the following exercises, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program.  By performing any fitness exercises, you are performing them at your own risk. will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website.  This includes emails, videos and text.  Thanks for your understanding.

Ensure you do a gentle warm-up for a minimum 3 minutes.

Tabata timings are 20 seconds work, 10 seconds rest, repeat 8 times for a 4 minute workout.

Other interval timings are: 30 seconds work, 30 seconds rest or 40 seconds work, 20 seconds rest and repeat either 4 times or 8 times resulting in a 4 minute or 8 minute workout.

The work periods should be high intensity. As hard and fast as you can. The rest period should be static or walking.

Heels to Butt Jack Arms


Ladder Climbs






Mountain Climbs


Squat Jumps


Frog Jumps


Plyo Lunge


Side Plyo Lunge


Renegade Row


Plank Jacks with Pushup


Crossover Jacks


Behind Back Jacks


Stutter Step


Spotty Dogs