Squat / Push-Up Tabata
Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
The Workout Briefing
Movements
- 01
Air Squat
Rounds 1, 3, 5, 7 — 20s work
- 02
Push-Up
Rounds 2, 4, 6, 8 — 20s work
- AltKnee Push-Up — same duration
Scaling
Easier
knee push-ups; sit-stand squats
Harder
jump squats; clap push-ups.
What Today's Timer Looks Like
4 rounds × 2 × 20s / 10s, alternating squats and push-ups.
The Past Six Days
Twelve-Minute EMOM
Wed, Sep 16 · Every minute on the minute for twelve minutes. Odd minutes: eight burpees. Even minutes: twelve push-ups. Whatever time is left in the minute is your rest.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 6 ROUNDS
Total12:00
Long Holds Isometrics
Tue, Sep 15 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00
Short-Station Circuit
Mon, Sep 14 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
- 5 INTERVAL ROTATION
- 0:35 WORK
- 0:15 REST
- 3 ROUNDS
Total13:45Eight-Minute Triplet AMRAP
Sun, Sep 13 · Eight-minute AMRAP rotating five burpees, ten reverse lunges, and ten sit-ups. Short window, higher intensity — push the burpees.
- 1 INTERVAL
Total8:00
Burpee 40 / 20
Sat, Sep 12 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Deep Stretch Flow
Fri, Sep 11 · Four long-held poses, single cycle. Ninety-second holds — settle in, breathe deeply, let the tissue release.
- 4 INTERVAL ROTATION
- 3:00 MAX WORK
- 0:10 REST
- 1 ROUND
Total9:40
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