Tabata Quest: Midpoint Check-In

If you’re here, you’ve hit the midpoint portion of the 30-day Tabata Fitness Quest! Congratulations, but the journey isn’t over yet.

By now, you might be getting used to Tabata — the movements, the form and even the workouts. You started with four movements, and now we’re going to add four more. If you need a refresher, Quest leader Angela Gargano goes through the first workout in the video below.

Video loading…

The following plan is your blueprint for mastering Tabata-style intervals.

Remember, you’ll be doing each exercise in the circuit for 20 seconds, followed by just 10 seconds of rest before starting the next exercise. By the end of the plan, this will mean one eight-move Tabata takes four minutes before you catch your breath and do it all over again.

Day 1

– Side Shuffle
– Push-up
– V-ins

Repeat x 2

Day 2

– Side Shuffle
– Push-up
– V-ins

Repeat x 2 20 seconds

Day 3

– Side Shuffle
– Push-up
– V-ins

Repeat x 2 20 seconds

Day 4

– Side Shuffle
– Push-up
– V-ins

Repeat x 2 20 seconds

Day 5
Rest

Day 6

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 7

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 8

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 9

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 10
Rest

Day 11

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 2

Day 12

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 2

Day 13

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 2

Day 14
Rest

Day 15

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 3

Day 16

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 17

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 18

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 19

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 20
Rest

Day 21

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 22

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 23

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 24

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 25
Rest

Day 26

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 2

Day 27

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 2

Day 28

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 4

Day 29
Rest

Day 30

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 4

Badassery Badge

Think you’re a badass? Want to take it to the next level? Instead of doing just 20 seconds, try 30 or 45 seconds of work while keeping the 10-second break.

Stay tuned for the midpoint and final check-ins with Gargano, and check out more Fitness Quests here!

Published at Fri, 14 Jan 2022 06:56:38 -0800