16 Minute Full Body Tabata Workout

"There is no substitute for hard work."
― Thomas A. Edison

The specs
8 Rounds of :20 seconds of work followed by :10 seconds of rest. Do all 8 rounds of one exercise before moving on to the next.
Squat-Row
Hip Toss
Press
Mountain Climber



Today's workout comes at the request of monkii Valentino. monkii Valentino sent me a DM on Instagram asking for a high-intensity, Tabata workout that he could do on the road. monkiis, ask, and you shall receive! This is a great interval scheme to use when you want to go hard and get a sweat, but do not have a ton of time. You can basically apply the following interval using any 4-exercises. I would try and avoid 'high skill' exercises as the extreme fatigue will result in a breakdown in form and I cannot accept having injured monkiis.

The Tabata protocol became super popular when a study using this interval scheme demonstrated a unique ability to train both anaerobic and aerobic pathways. Interestingly, this was achieved using workouts that lasted less than 4-minutes, wild! Because the workout is short, it means that you need to go AS HARD AS POSSIBLE. Don't stop moving no matter what! You will do 8 rounds of 20-seconds of work followed by 10-seconds of rest for each exercise. This means that you do all 8 rounds of the 20/10 interval of one exercise before you move on to the next. There are 4 exercises total which means the session will last 16-wild-minutes. This is all spelled out in the video as well. You may need to scale some of the exercises more than you might under 'normal' circumstances, be warned. Again, I cannot stress enough how important it is to SPRINT every work interval, or, at the very least, never stop moving. Make the monkii Society proud!