Workout of the Month: Fast & Furious

ALL LEVELS / strength and endurance / Tabata workout / 9 min
Equipment: Sprint track

Make it work, make it right, make it fast. This month’s workout is a deceptively simple bodyweight fast Tabata workout, one of those workouts that will test your stamina and endurance. As you know, the Tabata protocol is a 4-minute workout consisting of 8 exercises. Each exercise is performed in sequence for 20 seconds, with 10 seconds rest between each exercise.

However, in this fast Tabata workout, you will be performing 2 rounds with 1-minute rest in between. Meaning the total time will be 9 minutes.

The 8 exercises are performed in the following order:

1. Squat jump
2. Burpee
3. Crab walk
4. Crawl
5. Long jump
6. Jumping lunge
7. Inverted jump
8. Mountain climber

Complete as many reps for each exercise in the 20 seconds, then take a 10-second rest and move onto the next one. Sounds too fast? That’s normal. After all, this is a fast Tabata workout. Complete 2 rounds with 1 full minute rest in between each round.

SCALING

Use the following modifications to make the exercises easier (where necessary):

1. Squat jump – perform a smaller jump
2. Burpee – perform a squat thrust (no push up)
3. Crab walk – same
4. Crawl – same
5. Long jump – jump a smaller distance
6. Jumping lunge – perform a simple alternating lunge
7. Inverted jump – perform a smaller jump
8. Mountain climber – use smaller steps

As your endurance improves, you will be able to push yourself further each time you perform this fast Tabata workout.

Ready to try it?

SQUAT JUMP

BURPEE

CRAB WALK

CRAWL

LONG JUMP

JUMPING LUNGE

INVERTED JUMP

MOUNTAIN CLIMBER

OTHER EXERCISES:

LET THE BATTLES BEGIN! FIVE BENEFITS OF BATTLE ROPES TRAINING

PRIMAL INSTINCTS: FOUR ANIMAL-INSPIRED EXERCISES TO PERFORM AT THE GYM