Weight Loss

HIIT It With This Total-Body Tabata

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.

Full-Body Tabata

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.


  • Jumping jack: 30 seconds
  • Alternating side lunge: 30 seconds
  • Fast feet: 30 seconds

Tabata 1:

  • Burpee
  • Side skater

Tabata 2:

  • Knees and toes
  • Twisted mountain climber

For detailed descriptions and images of each of these moves, keep reading.

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