Core & HIIT · Bodyweight · Advanced

Express 10-Minute Tabata Fat Burner

When time is strictly limited, this 10-minute Tabata protocol elevates VO2 kinetics, triggers post-exercise oxygen consumption (EPOC), and taxes the full kinetic chain in minimum time.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Bodyweight Drop Jump Squat

glutes · body weight · 2 Sets × 20 sec on / 10 sec off · 10s rest

Drive with maximum vertical power and immediately absorb into the next rep.

Done Swap

#2

Chest Tap Push-Up (male)

pectorals · body weight · 2 Sets × 20 sec on / 10 sec off · 10s rest

Fast explosive chest push-ups targeting maximum rep frequency with strict depth.

Done Swap

#3

Front Plank With Twist

abs · body weight · 2 Sets × 20 sec on / 10 sec off · 10s rest

Rapid yet controlled plank rotations challenging oxygenated core stability.

Done Swap

#4

Kneeling Plank Tap Shoulder (male)

abs · body weight · 2 Sets × 20 sec on / 10 sec off · 10s rest

Fast shoulder taps maintaining an immovable torso under cardiovascular fatigue.

Done Swap