Workout of the Month: Fast & Furious

ALL LEVELS / strength and endurance / Tabata workout / 9 min

Equipment: your own bodyweight

Make it work, make it right, make it fast. This month’s workout is a deceptively simple bodyweight 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 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 climbers

Complete as many reps as possible of each exercise in the 20 seconds, then take a 10-second rest and move onto the next one. Complete 2 rounds with 1 full minute rest in between each round.

TABATA WORKOUT “FAST & FURIOUS”

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 Tabata workout.

EXERCISES

1. SQUAT JUMP

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Drive hips up.
• Bend knees on landing.

2. BURPEE

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Push hands into floor.
• Drive hips up.

3. CRAB WALK

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Arms straight.
• Keep hips low.

4. CRAWL

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Arms straight.
• Spread fingers.

5. LONG JUMP

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Drive hips explosively.
• Land on balls of feet.

6. JUMPING LUNGE

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Push off front leg.
• Drive hips up.

7. INVERTED JUMP

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Shoulders over wrists.
• Drive hips up and over.

8. MOUNTAIN CLIMBER

20 sec – as many reps as possible, then 10 sec rest

• Keep core tight.
• Squeeze shoulder blades together.
• Maintain shape.

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