Two complete Tabatas, back to back: eight rounds of air squats, a one-minute reset, then eight rounds of push-ups. Each block runs the classic 20-seconds-on, 10-seconds-off protocol, and the timer adds a one-minute warmup before the first block and a one-minute cooldown after the last — 10:40 all in.
Pairing a lower-body movement with an upper-body one is the point: your legs get a full Tabata’s rest while your arms and chest work, so you can run both blocks at honest intensity. The pairing is yours to change — swap in kettlebell swings and sit-ups, or lunges and rows, in the editor, and shorten the reset if a minute is more recovery than you need.
The original protocol — 8 rounds of 20 seconds on, 10 seconds off. Four minutes.
Full-body sweat. Four movements, eight rounds each, one-minute reset between blocks. Brutal but balanced.