VA 30 Day Pledge Day 5: 8 Round Tabata Workout
Today’s workout introduces a powerful training method called Tabata. Named after Japanese researcher Dr. Izumi Tabata, this high-intensity interval training (HIIT) style was originally developed to improve performance in elite athletes.
The formula is simple: 20 seconds of all-out effort followed by 10 seconds of rest, repeated for multiple rounds.
Today, you’re tackling 8 rounds of the following workout:
20 seconds: Push-ups or Knee Push Ups or Elevated Push Ups or Wall Push Ups
10 seconds: Rest
20 seconds: Squats or Chair Squats
10 seconds: Rest
20 seconds: Planks or Knee Planks or Elevated Planks
10 seconds: Rest
20 seconds: Sit-ups or Crunches or Leg Ups
10 seconds: Rest
Repeat for 8 rounds.
Each round is just 4 minutes, but don’t be fooled. This quick format delivers big results by challenging your strength, endurance, and mental focus in a short amount of time.
Tabata is scalable and efficient, making it perfect whether you're in a gym, at home, or on the go.
Before you begin, spend 5 minutes warming up with a few dynamic stretches from our Warm-Up Series to prepare your muscles and joints.
After the workout, give your body time to cool down and recover with light stretching and focused breathing.
Remember, modification is progress. Choose the version of each movement that works for you today. You showed up, and that’s what matters.
Let’s go! You’re almost through Week 1 of the 30 Day Pledge.
Earn Your Challenge Badge and Chance to Win a Fitbit
Join the VA 30 Day Pledge Challenge in the Team RWB Member App and check in to today’s workout. Check in every day for your chance to win 1 of 50 Fitbits and earn your challenge badge.
