30-Minute Full-Body Tabata Workout | popsugar fitness

Tabata is designed to push your limits, and this 30-minute workout is no exception. For anyone new to Tabata, it's basically a more intense form of HIIT, alternating between high-intensity exercise and short periods of rest. Fitness trainer and founder of future self fitness appTanner Courtad, leads you through each interval, encouraging you to challenge yourself. Although this full-body workout is meant to build strength and endurance, all you need is your own bodyweight (and a mat if you want) to get started.

After a quick dynamic warmup, Cortad dives straight into Tabata-inspired programming. The first 10 minutes are dedicated to the lower body, the second block is all about the upper body, and the final block focuses specifically on engaging the core. The first interval involves 20 seconds of work and 10 seconds of rest, which includes movements such as butt kicks, standing crunches, jumping lunges and bodyweight squats. “We have those built-in brakes that will allow us to move forward,” Couraud explains. Expect to do each move twice before moving on to the next move. In moments of high intensity, Cortad reminds you to stay focused and maintain strength. “Shut everything off right now, focus on the present. It's just you versus you, and you're just hanging out with us, that's all.”

The upper body block includes mountain climbs, a variety of modified push-ups and tricep dips, which activate the chest and arm muscles. You'll continue building heat with another block dedicated solely to core strength, including plank walk outs, sit-ups, and bird-dogs, not to mention side planks with hip dips. The workout is tough, but it gets done quickly, and by the end of it, you'll feel stronger (and sweatier) than ever. Follow it for a full body burn, and check out new workouts every week popsugar fitness youtube channel,

Name: Tanner Courtad
Shirt: Alo Yoga
Shorts: Outer Voices
Shoes: Nike
Instagram: @tannercourtad

Name: AJ Morales
Shirt: Lululemon
Shorts: tasteful and trendy
Shoes: APL
Instagram: @ajtheegay

Name: Fatima Karalova
Outfit: Beyond Yoga
Shoes: APL
Instagram: @fatimakarlova