Tabata
Four-minute Tabata
Alternate squats and jumping jacks. Step jacks make this a no-jump session.
- Timer
- 4:00 + 0:10 setup countdown
- Equipment
- No equipment
Open the .hiitpreset file in Workout Timer. In the app, you can review and save the preset directly.
Tabata
How it works
A 10-second countdown leads into eight intervals of 20 seconds on and 10 seconds off. Start with squats and switch movements every interval.
The four minutes include the final rest. With preparation, the full timer runs for 4:10.
The movements
- Intervals 1, 3, 5, 7
Bodyweight squats
Stand with your feet about shoulder-width apart. Lower your hips under control, then stand by pressing through the whole foot.
Make it easier Use a shallower range if it helps you stay steady.
- Intervals 2, 4, 6, 8
Jumping jacks
Jump your feet apart while raising your arms out to the sides. Land softly and return to the starting position.
Make it easier Step one foot out at a time for a no-jump version.