No time? No problem. Try Tabata.

Just because you’re short on time, doesn’t mean you can’t get in a killer workout – one that will leave you energized. The following explosive cardio and power full-body program incorporates an exercise called “Tabata,” in which you work at your maximum effort for 20 seconds, followed by 10 seconds rest — repeating this on/off interval for a total of four minutes. This effective training method was originally used to train Japanese speed skaters to help them boost their aerobic capacity in a short amount of time and is a great way for both the everyday exerciser and elite athlete to be challenged.

In order to get the most bang for your buck, this workout features movements incorporating the entire body, which will increase your energy expenditure and overall caloric burn. You don’t need a lot of equipment and can knock this out on a busy day in less than 10 minutes. Grab a stopwatch and get to work!


  1. Do the warm-up moves.
  2. Complete the Tabata, by going through the series of four movements with 20/10 timing — 20 seconds of maximum work, followed by 10 seconds of total rest.
  3. Do the cool-down moves.
  4. Start with the mobility warm-up …

Thoracic mobilization

90-degree kneeling hip opener

Transverse lunge to anterior reach at waist height

Tabata moves

*Count the repetitions you can complete during the first round, then try to match or beat that number during the second round.

Rotational uppercuts

Burpee to long jump

Lateral push-ups

Transverse plane bounds

Deep squat rotation

Kneeling thoracic rotation

And just like that, you’re done. Cardio and power in one short and fierce workout.

This workout is modeled by Vinny Pelillo, a personal trainer and assistant fitness manager at 24 Hour Fitness Pleasanton.