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A 30-Minute Tabata Session to Burn Some Serious Calories

By POPSUGAR Fitness

Experience
Beginner (1-2 years)
Time
181 minutes/day
Good for
Fat Loss, Increase Stamina, Lose Weight
Equipment
Bodyweight
Statistics
Average Cardio Intensity
50%
Average Exertion
40%
Description

This calorie-torching cardio and sculpting workout is one of our hardest ever, but Equinox Tabata instructor Raneir Pollard's amazing energy will inspire you to fight for it. Tabata is a form of HIIT (high intensity interval training) that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. You don't need any equipment for the workout, but do grab a towel and a bottle of water — you're going to need both. Then press play and get ready to sweat, tone, and burn!

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Media

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Day 1

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Circuit
Standing Toe Touches demonstrationPlay Standing Toe Touches demonstration
1A. Standing Toe Touches
1 set, 30s, (rest 60s)
Warm Up
Show Alternative Exercises
Standing Alternating Toe Touches▶
1B. Standing Alternating Toe Touches
1 set, 30s, (rest 60s)
Warm Up
Show Alternative Exercises
Butt Kicks demonstrationPlay Butt Kicks demonstration
1C. Butt Kicks
1 set, 30s, (rest 60s)
Warm Up
Show Alternative Exercises
Hinge Hopper demonstrationPlay Hinge Hopper demonstration
1D. Hinge Hopper
1 set, 30s, (rest 60s)
Warm Up
Show Alternative Exercises
Circuit
Jumping Jack demonstrationPlay Jumping Jack demonstration
2A. Jumping Jack
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Jacks demonstrationPlay Squat Jacks demonstration
2B. Squat Jacks
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Air Jacks demonstrationPlay Air Jacks demonstration
2C. Air Jacks
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Narrow Squat to Air Jacks▶
2D. Narrow Squat to Air Jacks
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
3A. Push-up
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Burpee demonstrationPlay Burpee demonstration
3B. Burpee
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Up Wide demonstrationPlay Push-Up Wide demonstration
3C. Push-Up Wide
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Burpee demonstrationPlay Burpee demonstration
3D. Burpee
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Circuit
Squat Pulse demonstrationPlay Squat Pulse demonstration
4A. Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4B. Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse demonstrationPlay Squat Pulse demonstration
4C. Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4D. Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Circuit
Single Leg Skip Ups▶
5A. Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Right leg
Time between exercises: 10s
Show Alternative Exercises
Single Leg Skip Ups▶
5B. Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Left leg
Time between exercises: 10s
Show Alternative Exercises
Reverse Runner Skip▶
5C. Reverse Runner Skip
2 sets, 20s, (rest 60s)
Right Leg
Time between exercises: 10s
Show Alternative Exercises
Reverse Runner Skip▶
5D. Reverse Runner Skip
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
6. Jumping Jack
2 sets, 20s, (rest 10s)
Show Alternative Exercises
Squat Jacks demonstrationPlay Squat Jacks demonstration
7. Squat Jacks
2 sets, 20s, (rest 10s)
Show Alternative Exercises
Air Jacks demonstrationPlay Air Jacks demonstration
8. Air Jacks
2 sets, 20s, (rest 10s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
9. Push-up
2 sets, 20s, (rest 10s)
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
10A. Push-up
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Burpee demonstrationPlay Burpee demonstration
10B. Burpee
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Up Wide demonstrationPlay Push-Up Wide demonstration
10C. Push-Up Wide
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Burpee demonstrationPlay Burpee demonstration
10D. Burpee
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Circuit
Squat Pulse demonstrationPlay Squat Pulse demonstration
11A. Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
11B. Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse demonstrationPlay Squat Pulse demonstration
11C. Squat Pulse
2 sets, 20s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
11D. Bodyweight Jump Squat
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Circuit
Single Leg Skip Ups▶
12A. Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Right leg
Time between exercises: 10s
Show Alternative Exercises
Single Leg Skip Ups▶
12B. Single Leg Skip Ups
2 sets, 20s, (rest 60s)
Left leg
Time between exercises: 10s
Show Alternative Exercises
Reverse Runner Skip▶
12C. Reverse Runner Skip
2 sets, 20s, (rest 60s)
Right Leg
Time between exercises: 10s
Show Alternative Exercises
Reverse Runner Skip▶
12D. Reverse Runner Skip
2 sets, 20s, (rest 60s)
Show Alternative Exercises
Circuit
Cooldown Breathing Stretch▶
13A. Cooldown Breathing Stretch
1 set, 15s, (rest 60s)
Show Alternative Exercises
Side Bend Stretch▶
13B. Side Bend Stretch
1 set, 30s, (rest 60s)
Show Alternative Exercises
Standing Wide-Legged Forward Fold Stretch▶
13C. Standing Wide-Legged Forward Fold Stretch
1 set, 30s, (rest 60s)
Show Alternative Exercises
Standing Toe Touches demonstrationPlay Standing Toe Touches demonstration
13D. Standing Toe Touches
1 set, 30s, (rest 60s)
Show Alternative Exercises
Standing Crossover Toe Touches Stretch▶
13E. Standing Crossover Toe Touches Stretch
1 set, 30s, (rest 60s)
Show Alternative Exercises
Cobra demonstrationPlay Cobra demonstration
13F. Cobra
1 set, 30s, (rest 60s)
Show Alternative Exercises
Child's Pose demonstrationPlay Child's Pose demonstration
13G. Child's Pose
1 set, 30s, (rest 60s)
Show Alternative Exercises
Standing Toe Touches demonstrationPlay Standing Toe Touches demonstration
13H. Standing Toe Touches
1 set, 20s, (rest 60s)
Show Alternative Exercises

Date Created: 12/15/2020, UTC


Last Updated: 12/23/2020, UTC

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