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.

    #Exercise / Sets
    1:ASquat Jacks4 sets • :20, :20, :20 and :20.
    Squat Jacks
    2:APush-up4 sets • :20, :20, :20 and :20.
    Push-up
  • 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!

    #Exercise / Sets
    1:ASquat Jacks4 sets • :20, :20, :20 and :20.
    Squat Jacks
    2:APush-up4 sets • :20, :20, :20 and :20.
    Push-up
  • 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.

    #Exercise / Sets
    1:ASquat Jacks4 sets • :20, :20, :20 and :20.
    Squat Jacks
    2:APush-up4 sets • :20, :20, :20 and :20.
    Push-up
See the full workout in the Fitwill app.
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