In the spirit of the LDNM #FreeWorkoutFriday, we thought what better way to end your week than with a gruelling Tabata Torture Workout… What’s more this can be done at home, so there really are NO excuses.

For those of you not familiar with Tabata, put simply, it consists of a total of 8x 20 second maximal efforts, with a 10 second rest between each. We like to vary our workouts, and there are a few options…

1 Exercise – 8x 20 seconds on 10 off

2 Exercises (alternating) – 4 rounds of 20 seconds on 10 off

4 Exercises (alternating each 20 seconds) 2 rounds of 20 seconds on 10 off.

All three of the options above still result in 8 intervals in total, but the more exercises you include, the less boring it is and it also enables a good degree of variety within the session.

Today we are opting for 4 exercises, 20 seconds maximal effort on each, separated by a 10 second rest between, repeated this circuit twice.

Exercise 1


Burpee 1Burpee 2Burpee 3

Exercise 2

Kneeling Press-Ups

Kneeling Pressup 1Kneeling Pressup 2

Exercise 3

Mountain Climber

Mountain Climber 1Mountain Climber 2

Exercise 4

Frog Jumps

Frog Jump 1Frog Jump 2DSCF2513


Enjoy – this is gruelling. Remember if you are after, new, fun and demanding workouts, be it Tabata or HIIT, check out our Cardio Packs here.