Tabata - 30 Day Challenge - Squat Jacks and Push-up

Home | Challenge | Intermediate: 30 Days

Welcome to the 30-day Tabata challenge! This program is designed for intermediate fitness enthusiasts aiming to improve strength and endurance. The workout features Squat Jacks and Push-ups, two dynamic exercises that target multiple muscle groups. This high-intensity interval training (HIIT) workout will help you burn calories and build muscle. Each session consists of short bursts of intense exercise followed by brief rest periods. As you progress through the 30 days, you'll notice improvements in your overall fitness level. Get ready to challenge yourself and take your fitness to the next level!

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Day 1

Get ready for an intense full body workout with this challenging routine. The combination of squat jacks and push-ups will push your limits and leave your muscles burning. Squat jacks are a dynamic full-body exercise that combines the benefits of squats and jumping jacks, working your legs, glutes, and cardiovascular system. The push-up is a classic bodyweight exercise that engages multiple muscle groups including the chest, shoulders, triceps, and core. By performing these exercises in superset format, you will maximize your workout efficiency and intensity. This routine calls for four sets of each exercise for a duration of :20 seconds each round. Focus on maintaining proper form and control throughout each set, and push yourself to complete all the rounds for an ultimate challenge and incredible results.

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

Day 2

Get ready to torch calories and sculpt your body with this high-intensity workout! This routine includes two supersets designed to challenge your cardiovascular system and build strength. The first superset consists of squat jacks and push-ups. For squat jacks, begin in a standing position, then jump your feet wide and lower into a squat, touching the floor with your fingertips. Quickly jump back to the starting position and repeat for 20 seconds for each set. This exercise targets multiple muscle groups, including the quadriceps, glutes, and calves, while also engaging the core and boosting your heart rate.

Next, the push-up, an effective compound exercise that engages the chest, shoulders, triceps, and core, will challenge your upper body strength and endurance. Perform the push-ups for 20 seconds per set, aiming for quality form and controlled movements. Engage your core and maintain a straight line from head to heels throughout each repetition.

Completing 4 sets of each exercise at a high intensity will leave you feeling invigorated and powerful, while simultaneously helping you achieve your fitness goals. Remember to warm up properly before starting and to listen to your body. Are you ready to take your workout to the next level and see amazing results? Let's crush it!

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

Day 3

Get ready for an intense and effective workout with this superset routine. The combination of squat jacks and push-ups will not only elevate your heart rate but also help you build strength and endurance. Squat jacks are an excellent full-body exercise that targets the legs, glutes, and core while also increasing your cardiovascular endurance. Push-ups, on the other hand, are a classic bodyweight exercise that engages multiple muscle groups, including the chest, shoulders, triceps, and core.

To make the most of this workout, aim to perform 4 sets of each exercise for 20 seconds at a time, with minimal rest in between sets. This approach will challenge both your muscular strength and endurance, as well as your cardiovascular system. Make sure to maintain proper form throughout each set, focusing on quality over quantity.

Remember to warm up before starting the workout and to cool down and stretch once you've completed all sets. Stay hydrated, listen to your body, and modify the exercises as needed to suit your fitness level. With consistency and dedication, this high-intensity superset workout can help you reach your fitness goals and boost your overall health and well-being.

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

Day 4

This high-intensity workout combines squat jacks and push-ups to target multiple muscle groups and elevate your heart rate. Begin with a 5-10 minute dynamic warm-up to prepare your body for the workout. Then, transition into the first superset: squat jacks. This exercise engages the lower body, core, and cardiovascular system. Perform 4 sets of squat jacks for 20 seconds, with a 10-second rest between each set. Focus on maintaining proper form and breathing rhythm throughout. Immediately move to the push-up superset, which effectively works the chest, shoulders, triceps, and core. Perform 4 sets of push-ups for 20 seconds, followed by a 10-second rest. Ensure a straight line from head to heels, and engage the core for stability. Conclude the workout with a 5-10 minute cooldown and stretch to aid in muscle recovery and flexibility. Remember to stay hydrated and nourished with a balanced post-workout meal to support muscle repair and growth.

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

Day 5

Get ready to push yourself with a challenging workout featuring squat jacks and push-ups. This routine is designed to help you build strength, endurance, and total body conditioning. The squat jacks are a dynamic exercise that works your lower body, including your quadriceps, glutes, and calves. Meanwhile, the push-ups target your chest, shoulders, triceps, and core. By incorporating these two exercises into a superset, you'll be able to elevate your heart rate and work multiple muscle groups simultaneously.

To perform the squat jacks, start in a standing position, then jump into a deep squat while simultaneously bringing your hands to the floor. From there, explosively jump up and extend your arms overhead. For the push-ups, maintain a strong plank position with your hands slightly wider than shoulder-width apart, and lower your body until your chest nearly touches the ground. Make sure to engage your core throughout the movement and keep your body in a straight line.

Remember to focus on quality over quantity, and if needed, modify the exercises to suit your fitness level. Whether you're a beginner or a seasoned athlete, this workout can be customized to your needs. With dedication and consistency, you'll see improvements in your strength and endurance over time.

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

Day 6

Are you ready to take your workout to the next level? This intense routine includes squat jacks and push-ups to give you a full-body challenge. The workout starts with squat jacks, which are a dynamic exercise that combines the benefits of squats and jumping jacks. This move not only works your legs and glutes but also gets your heart rate up, making it a fantastic cardio exercise. You'll perform 4 sets of squat jacks, with each set lasting 20 seconds, and aim to maximize your effort during each interval.

Following the squat jacks, you'll transition to push-ups. Push-ups are a classic bodyweight exercise that target your chest, triceps, and shoulders. In this workout, you'll complete 4 sets of push-ups, with each set lasting 20 seconds. This will not only help to build upper body strength but also engage your core muscles for stability. By incorporating these two exercises into a superset, you'll be challenging both your lower and upper body, as well as elevating your heart rate for an effective full-body workout.

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

Day 7

This high-intensity workout is designed to challenge your strength and endurance. The first superset includes squat jacks, an explosive full-body exercise that targets the legs, glutes, and core. Perform 4 sets of squat jacks, with each set lasting for 20 seconds. Keep your chest up and maintain a steady pace to maximize the cardiovascular benefits. Superset these with push-ups, a classic bodyweight exercise that engages the chest, shoulders, and triceps. Aim for 4 sets of push-ups, with each set lasting for 20 seconds. Focus on maintaining proper form throughout the exercise to optimize muscle engagement and minimize the risk of injury.

Including these exercises in your workout routine can help improve overall strength and endurance. Remember to warm up before starting the workout and cool down afterward. Stay hydrated and listen to your body. Consistency and proper form are key to maximizing the benefits of this challenging routine.

1:A. Squat Jacks: 4 sets • :20, :20, :20 and :20.

2:A. Push-up: 4 sets • :20, :20, :20 and :20.

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