{"id":44170,"date":"2022-07-18T03:00:00","date_gmt":"2022-07-18T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-fullbody-tabata-workout\/"},"modified":"2022-07-18T03:00:00","modified_gmt":"2022-07-18T01:00:00","slug":"30-min-fullbody-tabata-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-fullbody-tabata-workout\/","title":{"rendered":"Workout of the week: 30-min full-body Tabata workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ full-body Tabata workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, kettlebell, dips bar, cable station &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Summer is here, and that can impact your workouts.&nbsp;<\/strong>After all, this season constantly lures us into activities that aren&#8217;t exactly fitness related, which is perfectly normal.&nbsp;<strong>Longer days, higher temperatures and more free time can reduce the amount of time you spend exercising.&nbsp;.&nbsp;<\/strong>Summer begs for<strong>&nbsp;short, intense and effective workouts<\/strong>, and<strong>&nbsp;Tabata&nbsp;combines all that.&nbsp;<\/strong>It\u2019s a type of <strong>HIIT<\/strong> <strong>(High-Intensity Interval Training) consisting of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest,&nbsp;<\/strong>making it the perfect activity for your summer.&nbsp;<\/p>\n\n\n\n<p>That&#8217;s why we&#8217;ve prepared this <strong>full-body Tabata workout<\/strong>. As stated above, you&#8217;ll <strong>perform each exercise for 20 seconds, resting for 10 seconds after<\/strong>. This workout has <strong>5 Tabatas<\/strong>, each with <strong>2 exercises<\/strong> to be performed in <strong>5 rounds<\/strong>. Only after completing the 5 rounds, do you move on to the next Tabata. You&#8217;ll get <strong>1-minute rest between each Tabata.<\/strong> In total, this workout should last around <strong>30 minutes<\/strong>. <\/p>\n\n\n\n<p><strong>1st Tabata<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Goblet squat <\/li><li>Advanced push-up<\/li><\/ol>\n\n\n\n<p><strong>2nd Tabata&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Kettlebell swings <\/li><li>Commandos<\/li><\/ol>\n\n\n\n<p><strong>3rd Tabata&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Kettlebell bent over row <\/li><li>Squat jumps<\/li><\/ol>\n\n\n\n<p><strong>4th Tabata&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Dumbbell hang power clean <\/li><li>Dips<\/li><\/ol>\n\n\n\n<p><strong>5th Tabata&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Low-pulley squat to shoulder press <\/li><li>Hip lifts<\/li><\/ol>\n\n\n\n<p><strong>Ready, set, go! <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>5 Tabatas<\/li><li>2 exercises each Tabata<\/li><li>20 sec on, 10 off each exercise<\/li><li>5 rounds each Tabata<\/li><li>1-minute rest between Tabatas<\/li><li>30 minutes<\/li><li>Equipment: Dumbbells, kettlebell, dips bar, cable station &amp;  gym mat<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n<p><strong>Alternative equipment<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dumbbells = water bottles filled with water and \/ or sand<\/li><li>Kettlebell&nbsp;= bag with some weights, such as books, cans of food&nbsp;<\/li><li>Cable station = bag with some weights, such as books, cans of food<\/li><\/ul>\n\n\n\n<p><strong>Alternative exercises<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Low-pulley squat to shoulder press \u2013 perform the same movement using a bag with some weights inside.<\/li><li>Dips on the bar &#8211; perform them on a stable chair, small table or gym bench, <a href=\"https:\/\/vimeo.com\/191977548\/8e635d3cb0\">like this<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1st TABATA<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 \u2013 GOBLET SQUAT<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand tall and hold a dumbbell vertically, putting your hands below the top of the weight.&nbsp;<\/li><li>Place the dumbbell against your chest and keep it there throughout the whole movement.&nbsp;<\/li><li>Squat, keeping your core tight and back upright.&nbsp;<\/li><li>Get back up, placing the strength on your feet during the movement.<\/li><li>Repeat.&nbsp;<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/ZG6mnZbQiEo\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 \u2013 ADVANCED PUSH-UP<\/h4>\n\n\n\n<p><strong><strong>20 sec on, 10 sec off<\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a mat&nbsp;on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position.&nbsp;<\/li><li>Slowly lower your upper body towards&nbsp;your hands&nbsp;by bending your elbows.<\/li><li>Try to push your elbows slightly backwards instead of pushing them to the sides.&nbsp;&nbsp;<\/li><li>Hold the bottom position for a brief moment and push yourself back up&nbsp;to the starting position.&nbsp;<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/izBufiTuOqI\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2nd TABATA<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 \u2013 KETTLEBELL SWINGS<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the kettlebell with your 2 hands and hinge the hips to initiate a swing.<\/li><li>Make sure you keep your core tight and squeeze the shoulder blades together.<\/li><li>Rapidly drive hip extension to swing the kettlebell upwards.<\/li><li>Control the downswing with a hip hinge swinging the kettlebell between the legs.<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/ckOE6oovQgQ\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; COMMANDOS<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>This exercise also requires you to start in the standard plank position.&nbsp;<\/li><li>Keep your core tight and your head neutral.&nbsp;<\/li><li>Push up your right hand until that arm is straight. Then, repeat the process with your left hand and arm until you are in a high plank position.&nbsp;<\/li><li>Then, lower your back down to your starting position on your right and left arm, respectively.&nbsp;<\/li><li>Switch hands.<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/_tqeV53c9SY\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3rd TABATA<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; KETTLEBELL BENT OVER ROW<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lean forward at a 45-degree angle.<\/li><li>Keep the weight on your heels and bend your knees.&nbsp;<\/li><li>Keep your back flat from shoulder to hips.&nbsp;<\/li><li>With the kettlebell on your right arm, row the kettlebell up towards your hip.&nbsp;<\/li><li>Squeeze your shoulder blades together.&nbsp;<\/li><li>Control the movement and bring the kettlebell down.<\/li><li>Repeat and change arms every 5 reps.&nbsp;<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/ivjetjX9y6g\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; SQUAT JUMPS<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.&nbsp;<\/li><li>Quickly bend the knees and hips (to about a \u00bc squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.<\/li><li>As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump.&nbsp;<\/li><li>Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.&nbsp;<\/li><li>Reset the body and repeat. &nbsp;<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/YykW6TD9S1w\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4th TABATA<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; DUMBBELL HANG POWER CLEAN<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-d6d2f965-06fa-4d01-ae5b-0c3fbb4c0577\"><li>Grab two dumbbells and rest them over your shoulder.&nbsp;<\/li><li>Engage the core and maintain your back straight. That\u2019s your start position.&nbsp;<\/li><li>Deadlift the dumbbells between your legs into a hang position.&nbsp;<\/li><li>Then, extend your hips and legs quickly, returning to the start position.&nbsp;<\/li><li>Repeat.&nbsp;<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/O0MAl8ML23I\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; DIPS<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li><li>Bend your knees \u2014 it will help you with stabilisation.<\/li><li>Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li><li>Bring yourself back up without locking your elbows.<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/Ali93ssBX5U\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5th TABATA<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; LOW-PULLEY SQUAT TO SHOULDER PRESS<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Attach two handles to the lowest position possible on a pulley station.&nbsp;<\/li><li>The exercise\u2019s starting position is standing up straight with your elbows bend and a handle in each hand.&nbsp;<\/li><li>Slowly squat down while keeping your upper body straight.&nbsp;<\/li><li>Once you\u2019ve reached the lowest position, explode back up and push your arms up towards the ceiling.&nbsp;<\/li><li>Hold at the top for a moment and slowly return to the lowest position.&nbsp;<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/fbjxosj7ghk\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; HIP LIFTS<\/h4>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lay back in supine position and brace your core.&nbsp;<\/li><li>Place your hands under your buttocks.&nbsp;<\/li><li>Raise your legs straight above your hips, raising your hips towards the ceiling too.&nbsp;<\/li><li>Make sure your buttocks are lifted entirely from the mat.&nbsp;<\/li><li>Lower the hips back to the surface.&nbsp;<\/li><li>Drop the legs slowly until they hover just above the ground.&nbsp;<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/3rUXPVIAQx4\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Looking for more training sessions like this full-body Tabata workout? Check below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/30-min-cardio-pilates-workout\/\">30-min cardio pilates workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/20-min-barbell-strength-workout\/\">20-min barbell strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/20-min-fullbody-tabata-workout\/\">20-min full-body Tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/25-min-functional-fullbody-workout\/\">25-min functional full-body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-strength-workout\/\">30-min full-body strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/15-min-fullbody-workout-for-time\/\">15-min full-body workout for time<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/45-min-strength-and-core-workout\/\">45-min strength and core workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/30-min-functional-strength-workout\/\">30-min functional strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/15-min-fullbody-emom-workout\/\">15-min full-body EMOM workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/12-min-cardio-amrap-workout\/\">12-min cardio AMRAP workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/pyramid-functional-workout\/\">20-min pyramid functional workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-full-body-workout\/\">20-min functional full-body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/15-min-rowing-workout\/\">15-min rowing workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/10-min-functional-upper-body-workout\/\">10-min functional upper body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-dumbbell-workout\/\">20-min lower body dumbbell workout<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ full-body Tabata workout \/ 30 minutes Equipment: Dumbbells, kettlebell, dips bar, cable station &amp; gym mat Summer&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44171,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the week: 30-min full-body Tabata workout | EVO Fitness","_seopress_titles_desc":"What&#039;s better than one Tabata? Five Tabatas, of course. You&#039;ll get to complete them in this challenging 30-min full-body Tabata workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,349,585,890,935,936],"class_list":["post-44170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-full-body-workout","tag-tabata","tag-tabata-training","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44170","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44170"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44170\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44171"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}