One of the best ways to get an efficient HIIT workout done at home is to use Tabata intervals: Alternating 20 seconds of maximum-intensity effort with 10 seconds of rest, for eight rounds. Tabata intervals were developed by researcher Dr. Izumi Tabata to maximize anaerobic and aerobic conditioning. These are perfect for any skill level and can burn up to 13.5 calories per minute—that's more than running!
This workout combines some of the best body-weight exercises used in group classes at The Phoenix Effect, an LA-based studio focused on improving clients' strength, form, agility, coordination, and speed. Each set has two exercises, and you'll do one move for 20 seconds "on" (all-out effort) and 10 seconds "off" (rest) before moving to the next exercise. Repeat for a total of four sets. The entire workout only takes about 20 minutes to complete, but it's designed to push you to your limits!
Get ready to sweat, have fun, and torch some fat! Try downloading a timer on your smartphone, such as Tabata Timer Pro, to alert you when it's time to change between intervals.
SET 1: 4x
Interval 1: Windmill Running Men
1. Start with right foot forward, with right knee bent at 90 degrees and left foot back. Left hand should be at right heel with right arm in the air.
2. Jump up and land with left foot forward, with left knee bent at 90 degrees and right foot back. Right hand will now be at left heel.
Rest: 10 seconds
Interval 2: Body-Weight Squats or Squat Jumps
1. Start standing with feet shoulder-width distance apart. You can slightly turn toes out.
2. Push hips back and drive knees out over toes as if 're sitting in a very low invisible chair.
3. You can choose to stand up at the bottom of the squat or explode into a jump with hips fully extended at the top.
Rest: 10 seconds
Interval 3: Windmill Running Men
Rest: 10 seconds
Interval 4: Body-Weight Squats or Squat Jumps
Rest for 30 seconds to 2 minutes depending on your fitness level.
SET 2: 4x
Interval 1: Frog Push-Up + Donkey Kick
1. Begin with hands and toes on the ground. Elbows should be rotated inwards toward knees.
2. Keep knees bent while bending elbows and lowering yourself to the ground. Knees should hover just above the ground at the lowest part of the push-up.
3. Push back up and then jump both feet up at once and give a little kick, as if you're a donkey kicking in the air.
Rest: 10 seconds
Interval 2: Hollow Rock
1. Lie on back with body in a crescent moon shape. Lower back should be touching the ground.
2. Rock back and forth, being careful to bring heels almost to the ground without touching it. Arms should remain behind head the entire time.
Rest: 10 seconds
Interval 3: Frog Push-Up + Donkey Kick
Rest: 10 seconds
Interval 4: Hollow Rock
Rest for 30 seconds to 2 minutes depending on your fitness level.
SET 3: 4x
Interval 1: Wide Mountain Climber
1. Start with palms down on the ground with right foot forward on the outside of right hand. Right knee should be bent at 90 degrees and left leg extended behind you.
2. Jump left foot to the outside of left hand, landing with left knee bent at 90 degrees and right leg extended behind you.
Rest: 10 seconds
Interval 2: Split-Squat Jumps
1. Start standing. Jump up and land with right foot forward and left leg back. Knees should be flexed when you land.
2. Explode up and jump left foot forward with right leg back, keeping knees bent.
Rest: 10 seconds
Interval 3: Wide Mountain Climber
Rest: 10 seconds
Interval 4: Split-Squat Jumps
Rest for 30 seconds to 2 minutes depending on your fitness level.
SET 4: 4x
Interval 1: Burpees
1. Start standing. Place hands on the ground just in front of you.
2. Jump feet back while lowering body down to the ground so chest touches the ground. Landing position will look like a low push-up.
3. Jump feet forward to meet hands and jump up in the air with hips extended and arms extended above head.
Rest: 10 seconds
Interval 2: Hollow Rocks
Rest: 10 seconds
Interval 3: Burpees
Rest: 10 seconds
Interval 4: Hollow Rocks
Rest and hydrate!
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