In this segment, we’re turning up the heat with Tabata, a high-intensity training style that’s efficient, spicy, and so satisfying. Tabata is a type of HIIT (High-Intensity Interval Training) that follows a super simple structure: 20 seconds of work, 10 seconds of rest, 8 rounds per circuit. It’s designed to maximize calorie burn and build muscle fast, even in short sessions. Yes…it’s as fiery as it sounds, but you’ve got this!

Why Tabata?

It’s simple! Tabata trains your entire body and keeps your heart rate up the whole time. It is perfect for busy weeks, low motivation days, or when you want to feel strong and sweaty without spending an hour at the gym.

You pick 4 exercises, which I did below for you. Do each one for 4 minutes (20s on / 10s off resting, 8x).

Your Starter Total Body Tabata Flow:

• Squat to Overhead Reach
• Push-Ups (modify if needed)
• Reverse Lunges
• Bent-Over Rows (dumbbells or water jugs or anything with weight around your house)

Looking for more? Additional exercises you could do: running in place with high knees, lunges, burpees, squat jumps, crunches, mountain climbers, and even jumping jacks. You can choose any 4 of the exercises to create your favorite Tabata Flow.

Of course, film your last round (sweaty, glowy, real) and tag #FitIn15. You’ll be seeing my sweaty self on our socials too! This is the glow-up phase. Remember short doesn’t mean easy. This is fast and focused. Feel the burn, trust the process.

Trainer tip from a trainer:

• Set your timer to beep every 20 seconds and 10 seconds so you can stay in the zone.

Next Session: Be ready to dial it back without losing the burn. Join us for our next installment…Fit in 15: Low Impact, High Burn. It’s joint-friendly, bounce-free, and still brings the sweat. Perfect for recovery days, postpartum mamas, or anyone who wants to go hard gently.

Explore with My Military Lifestyle and Physical Fitness!