Interval training is here, and tabatas are the name of the game in today’s workout.

HIIT, or High Intensity Interval Training, is a great way to get your daily cardio in while also incorporating a large variety of different movement patterns. If you’re looking to get your heart rate pumping without having to pound the pavement on a run, I’ve got just the solution for you. That solution is something I like to call tabatas.

Tabatas are a subcategory of HIIT workouts that are always 20 seconds of hard work followed by 10 seconds of recovery. The key to getting the most out of this workout is to give your maximum effort during those 20 seconds. Every round should be a challenge, especially those last few, so that’s why there’s a full minute of recovery between each set.

You ready to put your game face on? Let’s go!

Today’s focus: Tabatas

Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.


HIIT SET 1 (Complete 4 times through)

20 seconds side ski plank*
10 seconds recovery
20 seconds squat jumps
10 seconds recovery
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60 seconds recovery

HIIT SET 2 (Complete 4 times through)

20 seconds burpees
10 seconds recovery
20 seconds renegade rows (dumbbell)
10 seconds recovery
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60 seconds recovery

HIIT SET 3 (Complete 4 times through)
20 seconds marching plank†
10 seconds recovery
20 seconds high knees
10 seconds recovery
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60 seconds recovery

HIIT SET 4 (Complete 4 times through)
20 seconds mountain climbers
10 seconds recovery
20 seconds jump lunges
10 seconds recovery
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Cool down: 3–5 minutes of your choice

HIIT is not for the faint of heart, and tabatas are no exception. I hope you enjoyed the challenge and are ready to try it again. Keep your eyes out for our upcoming HIIT workouts, and in the meantime, you can stay busy with our other workouts!

Good luck and stay fit!

Becca Capell
iFit Head Trainer

*In a high plank position with your feet together, hop your feet side to side keeping your core tight.
†Start in a low plank, press up with one hand, then the other to a high plank and lower back down one hand at a time. Alternate which arm presses up each rep.