Bodyweight Push Up & Squat Tabata Workout Finisher

The Tabata protocol is a high-intensity training method that uses eight rounds of 20-second work bouts followed by 10-second rest periods.

Eight rounds will take four minutes to complete.

Beware: this is a brutal four minutes.

The Tabata Protocol was initially implemented with Japanese speed skaters using stationary bikes. Researchers found that super high-intensity efforts with incomplete rest periods improved conditioning.

Over the years, the Tabata protocol made its way to general fitness, where it was modified and repackaged using bodyweight exercises, weights, and various cardio machines.

Tabatas can be used as workout finishers to end a training session.

Here’s a simple and deadly Tabata workout finisher:

• Round 1:

  • Push-Ups

  • Rest

• Round 2:

  • Squats

  • Rest

• Round 3:

  • Push-Ups

  • Rest

• Round 4:

  • Squats

  • Rest

• Round 5:

  • Push-Ups

  • Rest

• Round 6:

  • Squats

  • Rest

• Round 7:

  • Push-Ups

  • Rest

• Round 8:

  • Squats

  • Rest

* Each exercise is performed for 20 seconds, while rest periods are 10 seconds.

Perform the most number of reps possible (with proper technique) during each work interval.

Note: Don’t be afraid to shake out the arms or legs during a work set if you need to.

The workout above is an example of a non-competing exercise.

Push-ups and squats use different muscles, allowing for higher output and better exercise techniques.

The fatigue will still be there, but it’ll be more manageable.