Four Tabata blocks, one movement each: squat jumps, push-ups, mountain climbers, then burpees. Every block is eight rounds of 20 seconds on, 10 seconds off, with a one-minute reset between blocks and a one-minute warmup and cooldown bookending the session — 20:20 start to finish.
The sequence spreads the damage: legs first, then upper-body push, then core, with burpees last when everything is already tired. Thirty-two work intervals is a serious dose of high-intensity training, so treat it as a peak session rather than a daily one — or open it in the editor and cut it down to the blocks you can hold at full effort.
The original protocol — 8 rounds of 20 seconds on, 10 seconds off. Four minutes.
Two movements stacked back-to-back. Eight rounds of each, with a one-minute reset between blocks.