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Cardio & conditioning

Tabata-style workout: 20 seconds on, 10 off

Each block is 8 rounds of 20 seconds hard and 10 seconds easy, alternating two moves: 4 minutes. It borrows the timing of the 1996 Tabata study, not its intensity: that was a lab bike ridden to exhaustion at about 170% of VO2 max, the most oxygen the body can use. Go hard enough that the last rounds are a struggle while every rep stays clean. New to hard intervals? Do the first block only, then skip to the cool-down.

22 minIntermediate10 movesA wallHip flexors · Hip abductors · Shoulders · Quads · Glutes · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march90 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy, building to briskHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoEasier: Seated marchHarder: Jumping jack
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Inchworm walkout4 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoBend your knees as much as you needEasier: Forearm plankHarder: Plank walk-up
  5. Jumping jack20 s
    Beginner · Calves, Shoulders, Quads · 3D demoA practice round at moderate effortHarder: Mountain climbers

Block 1: jacks and squats

4 rounds

  1. Jumping jack20 s on, 10 s off
    Beginner · Calves, Shoulders, Quads · 3D demoEasier: step jacksHarder: Mountain climbers
  2. Bodyweight squat20 s on, 10 s off
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: sit-to-stands. Harder: jump squats with quiet landingsEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Easy minute after block 1

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow, and let your breathing settleHarder: Standing band hip flexion

Block 2: climbers and lunges

4 rounds

  1. Mountain climbers20 s on, 10 s off
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: a fast standing marchEasier: Jumping jackHarder: Burpee
  2. Reverse lunge20 s on, 10 s off
    Intermediate · Quads, Glutes, Hamstrings · 3D demoAlternate legs. Easier: split squats holding a wallEasier: Split squatHarder: Split squat with dumbbells

Easy minute after block 2

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow, and let your breathing settleHarder: Standing band hip flexion

Block 3 (optional): burpees and punches

4 rounds

  1. Burpee20 s on, 10 s off
    Advanced · Quads, Chest, Shoulders · 3D demoEasier: step back instead of jumping, or step jacksEasier: Mountain climbers
  2. Standing punches (shadow boxing)20 s on, 10 s off
    Beginner · Shoulders, Triceps, Chest · 3D demoFast, light punches; don't snap your elbows straightHarder: Step jack (low-impact jumping jack)

Cool-down

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downHarder: Standing band hip flexion
  2. Standing quad stretch20 s each side
    Beginner · Quads, Hip flexors · 3D demoOptionalHarder: Couch stretch

Tips

  • First sessions: block 1 only, at about 7 out of 10. Add a block when that feels manageable.
  • Once or twice a week, up to 3, with easier days between: Tabata says twice a week appears enough for the aerobic gains.
  • Bodyweight moves won't match the original's intensity, and they don't need to: 20/10 bodyweight training raised fitness by about 8 to 11% in 4-week trials.
  • Low impact: step jacks, sit-to-stands, a fast march and standing punches, with the same timing.
  • On a bike, rower or air bike, do 8 rounds of 20 seconds hard with very easy pedalling or rowing between: the closest to the original.
  • Check with your GP first if you're inactive and have heart, metabolic or kidney disease, or get chest pain, dizziness or unusual breathlessness when active. Keep to moderate effort if your blood pressure isn't controlled, and don't start this in pregnancy.
  • If you live with obesity, European guidance advises a heart-risk check and supervision before high-intensity intervals.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the tabata-style workout: 20 seconds on, 10 off take?

About 22 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.