Tabata – 4-min workouts that stack up

Tabata 1 – Lower Body Burn (Squat Focus)

Exercises:

1. Bodyweight Squats (20s) → Rest (10s)

2. Jump Squats (20s) → Rest (10s)

Repeat for 8 rounds (4 min)

Tip: Go fast but land softly to protect knees.

Tabata 2 – Upper Body Push (Chest & Shoulders)

Exercises:

1. Push-Ups (20s) → Rest (10s)

2. Pike Push-Ups / Shoulder Taps (20s) → Rest (10s)

Repeat for 8 rounds (4 min)

Tip: Keep core tight; scale with knee push-ups if needed.

Tabata 3 – Core & Stability

Exercises:

1. Mountain Climbers (20s) → Rest (10s)

2. Plank to Shoulder Tap (20s) → Rest (10s)

Repeat for 8 rounds (4 min)

Tip: Don’t let hips sag—engage abs the whole time.

Tabata 4 – Full-Body Power & Cardio

Exercises:

1. Burpees (20s) → Rest (10s)

2. High Knees / Fast Skaters (20s) → 

Rest (10s)

Repeat for 8 rounds (4 min)

Tip: Land softly on burpees; pump arms aggressively on high knees.

✅ Total: 16 minutes of high-intensity, full-body work

✅ Benefits: Strength, cardio, fat burn, EPOC boost

✅ Optional: Add a 2–3 min warm-up and cool-down stretch for safety.