This Tabata-Fashion Exercise Will Hit Your Whole Physique

Your previous workout put a lot of focus on your upper body, so the plan for today is to spread the love with a Tabata-style workout that increases your heart rate while challenging muscles in your core, legs, and shoulders.

You can hear “Tabata“Interchangeable with HIIT (High intensity interval training), but there are some differences between the two. Tabata primarily uses a work-to-recovery ratio, while HIIT may vary your ratios. Traditional Tabata workouts require 20 seconds of work and 10 seconds of rest, which means you’ll work twice as long as you rest. Tabata is a type of HIIT workout, but not all HIIT workouts are Tabata workouts.

However, in this Tabata-style workout, if the two-to-one ratio is a little too difficult for now, you have options: as a modification, you can extend the rest period. (You can also slow down your movements to do fewer repetitions during the period, which will decrease the intensity a bit.)

Whichever option you choose, your whole body will feel it. You start out with skaters that make your heart beat faster, then go straight into the squat for a quad-and-glute burn. Next, you’ll end up with three core breakers: the bear crawl and the up-down plank, which are also great for your shoulder stabilizers, and the V-up. If you’re looking to take on an even bigger challenge, you can pin an optional extra credit (see below!) That will really burn out your quads and glutes.

The trademark of Tabata is an almost maximum effort. So expect these working hours to feel heavy. However, it’s also important to listen to your body as you do this. You shouldn’t be so focused on starting repetitions that your form stall or every movement causes discomfort. And if you feel weak, dizzy, or have trouble catching your breath, this is a sign to stop exercising (and check with your doctor).

Since this is a HIIT style workout, it is very important that you do not enter it with cold muscles. Try one of the quick warm up here to prepare your body and mind for the next hard work!

The following workout is for day 23 of the SELF Spring Reset Challenge. Look right at the whole month of training Here. Or go to the training calendar Here. If you haven’t signed up to receive daily email, do so Here.

Workout instructions

Make each move for the time period you choose. Let rest for 90 seconds at the end of all 5 puffs. This is 1 circuit. Do the entire circuit 3-5 times.

  • Option 1: 15 seconds of work, 15 seconds of rest
  • Option 2: 20 seconds of work, 10 seconds of rest


  • Skater
  • Squat
  • Bear crawling
  • Up-down plank
  • V-Up


Do 100 repetitions of squats. Let rest for 60 seconds. Then take a 2 minute glute bridge break. Break up the squat reps into as many sets as feels best for you and split them through as needed. To change this to make it easier, cut the work in half: 50 reps, 60 seconds rest, 1 minute rest.

  • Squats x 100 reps
  • Glute Bridge Hold x 2 min