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.
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
- Side skater
- Knees and toes
- Twisted mountain climber
For detailed descriptions and images of each of these moves, keep reading.