Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

High-Intensity Interval Training

Tabata Quest: Midpoint Check-In

Are you ready for more Tabata?

Lock Icon

Subscribe to unlock this story.

Already have an Outside Account? Sign in

Outside+ Logo

All-Access
Intro Offer
$3.99 / month*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Vegetarian Times, Better Nutrition, Yoga Journal, Outside and more
  • Outside Learn, our new online education hub loaded with more than 2,000 videos across 450 lessons. Including Oxygen Challenge 8!
  • More than 100 diet-specific meal plans
  • Exclusive discounts on gear, travel, and race-entry fees
  • Premium access to Outside Watch Shows, Films, and documentaries
  • Annual subscription to Outside magazine
Join Outside+
Oxygen Mag

Digital + Print
Intro Offer
$2.99 / month*

  • Annual subscription to a magazine from the Outside Network such as Clean Eating
  • Ad-free access to all member-exclusive content on OxygenMag.com
  • Weekly member newsletter
  • One annual free fitness course
  • Targeted workout series
Join Oxygen

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

If you’re here, you’ve hit the midpoint portion of the 30-day Tabata Fitness Quest! Congratulations, but the journey isn’t over yet.

By now, you might be getting used to Tabata — the movements, the form and even the workouts. You started with four movements, and now we’re going to add four more.  If you need a refresher, Quest leader Angela Gargano goes through the first workout in the video below.

Video loading...

The following plan is your blueprint for mastering Tabata-style intervals.

Remember, you’ll be doing each exercise in the circuit for 20 seconds, followed by just 10 seconds of rest before starting the next exercise. By the end of the plan, this will mean one eight-move Tabata takes four minutes before you catch your breath and do it all over again.

Day 1

– Side Shuffle
– Push-up
– V-ins

Repeat x 2

Day 2

– Side Shuffle
– Push-up
– V-ins

Repeat x 2 20 seconds

Day 3

– Side Shuffle
– Push-up
– V-ins

Repeat x 2 20 seconds

Day 4

– Side Shuffle
– Push-up
– V-ins

Repeat x 2 20 seconds

Day 5
Rest
Day 6

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 7

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 8

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 9

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges

Repeat x 2

Day 10
Rest
Day 11

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 2

Day 12

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 2

Day 13

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 2

Day 14
Rest
Day 15

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees

Repeat x 3

Day 16

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 17

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 18

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 19

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold

Repeat x 2

Day 20
Rest
Day 21

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 22

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 23

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 24

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope

Repeat x 2

Day 25
Rest
Day 26

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 2

Day 27

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 2

Day 28

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 4

Day 29
Rest
Day 30

– Side Shuffle
– Push-up
– V-ins
– Jump Lunges
– Burpees
– Plank Hold
– Jump Rope
– Punches

Repeat x 4

Badassery Badge

Think you’re a badass? Want to take it to the next level? Instead of doing just 20 seconds, try 30 or 45 seconds of work while keeping the 10-second break.

Stay tuned for the midpoint and final check-ins with Gargano, and check out more Fitness Quests here!