30-minute tabata workout (only mat)

Workout total time: 30 mins
Go-time 35 secs, Rest-time 15 secs (you can use MyTabata app)
Break in between intervals: 1 min
Don’t forget to warm up and cool down for at least 5 mins each.
Interval 1
  • jumping jacks
  • sumo squats
  • push-ups
  • basic crunch
Interval 2
  • knee-to-chest running
  • jumping lunges (or basic lunge)
  • downward-dog push-up
  • leg raises on your back
Interval 3
  • leg to chest with foot swap
  • explosive squat jumps
  • triceps dips (use a bench or chair)
  • mountain climbers
Interval 4
  • fast legs (side to inside): run really fast on the spot, moving your legs outer to inner (anyone know how this is called? 😀 )
  • skaters
  • criss-cross abs
  • side plank with hip raise (both sides)

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