This 30-Minute Tabata-Inspired Workout Is a Mental and Physical Challenge

Tabata is designed to push your limits, and this 30-minute workout is no exception. For anyone new to Tabata, it’s basically a more intense form of HIIT, alternating between bursts of high-intensity exercise, and shorter periods of rest. Fitness trainer and founder of the Future Self Fitness App, Tanner Courtad, leads you through each interval, encouraging you to challenge yourself. Although this full-body workout is meant to build strength and endurance, all you need to get started is your own bodyweight (and a mat if you’d like).

After a quick dynamic warmup, Courtad dives right into the Tabata-inspired programming. The first 10 minutes are dedicated to the lower body, the second block is all about the upper body, and the last block specifically focuses on engaging the core. The first interval involves 20 seconds of work and 10 seconds of rest, with moves like butt kicks, standing crunches, jumping lunges, and bodyweight squats. “We have those built-in breaks that are going to allow us to keep on moving forward,” Courtad explains. Expect to do each move twice before moving on to the next. In moments of high intensity, Courtad reminds you to stay focused and power through. “Block everything out right now, focus on the present. It’s just you vs. you, and you’re just hanging out with us, that’s it.”

The upper body block involves mountain climbers, a variety of modified push-ups, and tricep dips, firing up the chest and arm muscles. You’ll keep building heat with another block completely dedicated to core strength, featuring plank walk outs, sit-ups, and bird-dogs, not to mention side planks with hip dips. The workout is tough, but it goes by quickly, and by the end of it, you’ll walk away feeling stronger (and sweatier) than ever before. Follow along for a full-body burn, and check out new workouts every week on the POPSUGAR Fitness YouTube channel.

Name: Tanner Courtad
Shirt: Alo Yoga
Shorts: Outside Voices
Shoes: Nike
Instagram: @tannercourtad

Name: A.J. Morales
Shirt: Lululemon
Shorts: Yummy and Trendy
Shoes: APL
Instagram: @ajtheegay

Name: Fatima Karalova
Outfit: Beyond Yoga
Shoes: APL
Instagram: @fatimakaralova