Ready to feel stronger, fitter, and more energized in just 16 minutes? This TABATA workout is your ultimate solution for maximizing results in minimal time. By alternating 20 seconds of high-intensity effort with 10 seconds of rest for 8 rounds, you’ll torch calories, build muscle, and boost your metabolism—both during and after your workout. Short-term, this routine improves cardiovascular fitness, increases calorie burn, and gives you that post-exercise endorphin rush. Long-term, it enhances endurance, strengthens your core, and supports joint health with functional movements like box jumps, planks, shuttle runs, and push-ups. Whether you’re short on time or looking to level up your fitness game, this quick yet powerful workout delivers. Let’s get started and feel the results today and tomorrow! Find all of our minimal equipment workouts here.

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Workout Description

This workout will be 16 minutes in length with 4 minutes at each “station.” You can download a TABATA timer app of your choosing to help you keep track of each round. At each station you’ll be working for 20 seconds and resting for 10 seconds for a total of 8 rounds. At the start of the timer you’ll begin the workout with box jumps. Complete as many box jumps as you can in 20 seconds. Then rest 10 seconds. Continue this pattern for 4 minutes at the box jump “station.” Next station up is plank. You can complete this plank on your forearms or hands, whichever you feel more comfortable doing. Hold plank for 20 seconds then relax for 10 seconds. Continue this pattern for 4 minutes at the plank “station.” Now it’s time to TABATA the shuttle run “station.” Run back and forth between your designated cones for 20 seconds. Rest 10 seconds. Complete the shuttle run station for 8 rounds. Finally the push-up station. Complete as many push ups as you can in 20 seconds, then rest 10 seconds. Follow this pattern for 8 rounds.

Equipment Needed

• Plyometric box or elevated surface for the box jumps.
• Cones to indicate the length of your shuttle runs. You’ll want to have 25 feet between two cones.
• Yoga mat if desired for plank

Modification Options

Beginner: Swap out box jumps for step ups. Complete Push-ups to an elevated surface. If you’re unable to complete a 20 second plank without resting, decrease to 15 seconds with 15 seconds of rest.

Advanced: Swap out, box jump overs for box jumps.

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