Your previous workout put a ton of focus on your upper body, so the plan for today is to spread out the love with a Tabata-style workout that will increase your heart rate while challenging muscles in your core, legs, and shoulders.

You may hear “Tabata” used interchangeably with HIIT (high-intensity interval training), but there are some differences between the two. Mainly, Tabata uses a specific work-to-recovery ratio, while with HIIT your ratios can vary. Traditional Tabata workouts use 20 seconds of work and 10 seconds of rest, meaning you’re going hard for twice as long as you’re resting. Tabata is a type of HIIT-style training, but not all HIIT workouts are Tabata workouts.

In this Tabata-style workout, though, you have options if the two-to-one ratio is a bit too challenging for now: As a modification, feel free to add to the rest period. (You can also slow down your movements to do fewer reps during the time period, which will dial down the intensity a bit).

Whichever option you choose, your entire body will be feeling this one. You’ll start with skaters, which will get your heart pumping, and then go right into squats for a quad-and-glute burn. Next you’ll end with three core crushers: the bear crawl and up-down plank, which are great for your shoulder stabilizers, too, and the V-up. If you’re feeling up for an even greater challenge, you can tack on some optional extra credit (see below!) that will really burn out your quads and glutes.

The hallmark of Tabata is near-max effort, so expect these work periods to feel hard. However, it’s also important to listen to your body during this. You shouldn’t be so focused on cranking out reps that your form begins to falter, or any move begins to cause discomfort. And if you feel faint, dizzy, or have difficulty catching your breath, that’s a sign to stop your workout (and check in with your doctor).

Also, because this is a HIIT-style workout, it’s really important that you don’t come into this with your muscles cold. Try one of the quick warm-ups here to prepare your body and your mind for the tough work that comes next!

 

WORKOUT DIRECTIONS

Do each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Do the entire circuit 3–5 times.

  • Option 1: 15 seconds of work, 15 seconds of rest
  • Option 2: 20 seconds of work, 10 seconds of rest
EXERCISES
  • Skater
  • Squat
  • Bear Crawl
  • Up-Down Plank
  • V-Up
EXTRA CREDIT

Do 100 reps of squats. Rest for 60 seconds. Then, do a 2-minute glute bridge hold. Break up the squat reps up into however many sets feels best for you, breaking throughout as necessary. To modify this to make it easier, cut the work in half: 50 reps, rest 60 seconds, 1-minute hold.

  • Squat x 100 reps
  • Glute Bridge Hold x 2 min
1

Skater

  • Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
  • As you land on your right foot, swing your left foot behind you and tap the floor with your left toes. Swing your left hand in front of your body as your right arm swings behind you, naturally.
  • Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front, left arm behind.
  • Continue to alternate sides, moving as quickly as possible.
2

Squat

  • Stand tall with your feet hip-width apart and core engaged.
  • Send your hips back and bend both knees to drop into a squat, allowing your knees to bend to at least 90 degrees, so both thighs are parallel to the floor.
  • Return to the starting position by squeezing your glutes to stand.
  • Make it harder: You can hold a dumbbell at your chest or a dumbbell in each hand
3

Bear Crawl

  • Start in an all-fours position with wrists directly under your shoulders and knees directly under your hips.
  • Lift knees a few inches off the floor, so weight is in your toes and hands, and engage your core.
  • “Step” forward with your right hand and left foot, keeping hips level and not letting knees touch the floor. Next, “step” forward with your left hand and right foot.
  • Continue to crawl forward as space allows, then turn around and crawl back to your starting point until the time runs out.
4

Up-Down Plank

  • Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
  • Lower your left arm down so that your forearm is on the floor. Then do the same with your right. You should now be in forearm plank position.
  • Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. That's 1 rep.
  • As you move, keep your hips as still as possible so that they're not swaying from side to side. To make this easier, try widening your legs a little more.
  • 5

    V-Up

    • Lie faceup with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into the ground. This is the starting position.
    • Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
    • Keep your core engaged as you slowly lower to return to the starting position.