Cardio Burst Tabata
Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
The Workout Briefing
Movements
- 01
Burpee
20s — rounds 1 and 5
- 02
Mountain Climber
20s — rounds 2 and 6; alternate fast knees
- 03
Jumping Jack
20s — rounds 3 and 7
- 04
Sit-Up
20s — rounds 4 and 8
Scaling
Easier
step-back burpees; mountain climbers at a sustainable pace; cap sit-ups at 10 reps per round
Harder
lateral burpee over a target; tuck jumps in place of jumping jacks; weighted sit-ups.
What Today's Timer Looks Like
2 rounds × 4 stations × 20s / 10s, rotating through four movements.
The Past Six Days
Ladder EMOM Air Squat
Wed, Nov 11 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Hanging Isometrics
Tue, Nov 10 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 INTERVAL ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Bodyweight Circuit
Mon, Nov 9 · Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.
- 2 INTERVAL ROTATION
- 1:15 WORK
- 0:25 REST
- 3 ROUNDS
Total11:45
Push-Up Density AMRAP
Sun, Nov 8 · Four minutes of push-ups, count your reps. Single movement, short block — break sets early to keep moving.
- 1 INTERVAL
Total4:00
Burpee 30 / 15
Sat, Nov 7 · Ten rounds of thirty seconds of burpees with fifteen seconds of rest. Short rest — keep the pace conservative or pay for it in the back half.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Cool Down Flow
Fri, Nov 6 · Four poses, single cycle. A short post-workout flow — the hardest-worked tissues get the longest holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:10 REST
- 1 ROUND
Total6:00
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