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Classic Tabata

7 min10 movesGet Pumped
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Circuit 1

  • Jog in Place

    Jog in Place

    120s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent comfortably at your sides.
    2. Begin lifting your feet alternately in an easy running motion on the spot.
    3. Stay on the balls of your feet and keep your steps light.
    4. Swing your arms naturally in time with your legs.
    5. Hold a relaxed, steady pace for the full interval.

Circuit 2

8 rounds
  • Sprints

    Sprints

    20s / 10s

    How to do it
    1. Stand in an athletic split stance with one foot ahead of the other, knees bent, and your weight forward on the balls of your feet.
    2. Lean slightly forward from your ankles to set up an explosive start.
    3. Drive your arms and legs hard to accelerate to top speed.
    4. Pump your arms forward and back and lift your knees as you run all-out.
    5. Hold maximum effort for the interval, then ease off and recover.

Circuit 3

  • Standing Forward Fold

    Standing Forward Fold

    60s

    How to do it
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.