Workout of the day

Get ready to sweat with this high-intensity Tabata workout. You’ll push your limits with short bursts of effort followed by brief rest periods. Perfect for all fitness levels.

The workout of the day consists of:

• 40 seconds Burpees
• 15 seconds Rest
• 40 seconds Air Squats
• 15 seconds Rest
• 40 seconds Burpees
• 15 seconds Rest
• 40 seconds High Knees
• 15 seconds Rest
• 40 seconds High Knees
• 15 seconds Rest
• 40 seconds Mountain Climbers
• 15 seconds Rest
• 40 seconds Mountain Climbers
• 15 seconds Rest
• 40 seconds Plank Shoulder Taps
• 15 seconds Rest
• 40 seconds Plank Shoulder Taps
• 15 seconds Rest

Scaling

• For beginners: Do regular Squats instead of Jumping Squats, Marching in place instead of High Knees, and Modified Plank Shoulder Taps on knees.
• For intermediates: Follow the workout as prescribed but slow the pace if needed.
• For RX athletes: Add a weight vest if you want more challenge.

No equipment

• No equipment? No problem: Use a sturdy chair for step-ups instead of high knees, wall sit instead of squats, and do plank shoulder taps from an elevated surface like a countertop if needed.

Warmup

• 5 minutes light jogging or brisk walking
• 10 Arm Circles (each direction)
• 10 Leg Swings (each leg)
• 10 Hip Circles (each direction)

Cooldown

• 2 minutes slow walking to bring heart rate down
• 30 seconds Standing Forward Bend
• 30 seconds Child’s Pose
• 30 seconds Seated Forward Bend
• 30 seconds Cat-Cow Stretch