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PROGRAMS
ACA Online Coaching Certification Program
COACHING
PHYSICAL EDUCATION
STRENGTH & CONDITIONING
LOGIN
STRENGTH & CONDITIONING
14 Minute Tabata Workout
8 Rounds of 20 Seconds Work | 10 Seconds Rest
TABATA 1
DROP LANDING & JUMP
4 MINUTES
1
Begin in a standing position on a box 8-12" high.
2
Drop to land on both feet at the same time, in a squat position with arms extended straight in front of the body.
3
Immediately upon landing, push up off the ground for an explosive jump and landing, stretching the arms directly overhead.
1 MINUTE REST
TABATA 2
WALK OUTS
4 MINUTES
1
Begin in a standing position.
2
Bend over and walk hands out to plank.
3
Push-up.
4
Walk hands from plank back to standing.
5
Repeat.
1 MINUTE REST
TABATA 3
PLANK SHOULDER TOUCH
4 MINUTES
1
Begin in a plank position.
2
Touch left shoulder with right hand.
3
Return to plank.
4
Touch right shoulder with left hand.
5
Return to plank.
6
Repeat.