Tabata Tour

Four true tabatas, four body regions — twenty seconds of flat-out, eight times over, then move on

HIIT
Intermediate
30 min
Works for 8–25
1 instructor
Effort 5/5
Studio floor · one mat space per person
tabata
intervals
bodyweight
express

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Mats, timer with loud beeps, water. No weights — bodyweight keeps 20 seconds honest.

Warm-up6 min

Rehearse the Four

2 min pulse raise + 4 × 40s rehearsalRPE 3–4

Setup: Mats in rows facing you, everyone able to see the timer. The four tour stops written up if you have a board: squats, push-up shoulder taps, skater hops, mountain climbers.

How it works: Two minutes of pulse raising — march, jog, side-steps, building every 30 seconds. Then rehearse each tabata move for 40 seconds at half pace while you demo its easier version beside it. Finish with the tabata briefing: eight rounds of 20 seconds work and 10 seconds rest is one tabata; true tabata pace means round eight looks like round one, so pick the version of each move you can repeat eight times.

What to say

“Twenty seconds flat out — but 'flat out' means repeatable eight times, not once.”
“Ten seconds is for breathing, not for walking about.”
“Choose your version now, before the beep chooses for you.”

Easier

Rehearse the easier versions only — that is a complete class.

Harder

Rehearsal at three-quarter pace to preview the real cost.

Workout5 min

Stop One — Squat Tabata

8 × [20s squats / 10s rest] + 1min walkRPE 8

Setup: Everyone standing on their mat. Timer set: 8 rounds of 20/10. One minute walk-off after.

How it works: Eight rounds of bodyweight squats, 20 on, 10 off. Coach depth and rhythm in the first three rounds, courage in the middle, and form protection in the last two — tired squats drift to toes and rounded backs, so call heels and chests without pausing the clock. Count reps out loud in round one and round eight; matching them is the game. Then one minute of easy walking before the tour moves on.

Rounds: Tabata 1 of 4

What to say

“Heels heavy, chest proud, every rep the same height.”
“Round one sets your number — round eight defends it.”
“Rest means stand tall and breathe, right where you are.”

Easier

Squat to a seat-tap on the bench or work 15 seconds of each 20.

Harder

Jump squats on even-numbered rounds only.

Workout5 min

Stop Two — Push Tabata

8 × [20s push + taps / 10s rest] + 1min walkRPE 8

Setup: Mats turned so you can see everyone's side profile — push-up form reads best from the side.

How it works: Eight rounds of push-up shoulder taps: one push-up, then tap each shoulder, repeat for 20 seconds. Announce the smart ladder before the beep — full version, knees version, hands-on-bench version — and state plainly that dropping down the ladder mid-tabata is what strong training looks like. Watch hips: sagging or piking means the core has clocked off, and that person moves down a rung immediately. One minute walk after.

Rounds: Tabata 2 of 4

What to say

“Body like a plank — hips never sag, never pike.”
“Taps are slow and proud; wobbling taps mean drop a rung.”
“The ladder exists so you never stop moving — use it.”

Easier

Knees down throughout, or push-ups only with no taps.

Harder

Add a knee-to-elbow after each pair of taps.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

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