ULTIMATE TABATAS

A timeless collection of 20-minute fast & furious HIIT cardio follow-along workouts you can do anytime, anywhere including:

- 4 progressive bodyweight workouts
- 3 progressive dumbbell workouts
- 1 boxing workout
- 1 band workout
- 1 med ball workout
- 1 band and med ball workout
- 1 band, med ball & bells workout
- PLUS 2 bonus routines

Do 2-3 of these workouts/week with ideally at least 48 hours between sessions in any order you like. But do start with the 1.0 (or earlier versions) of the series of progressive workouts which can harder the higher the number.

Tabata workouts, a form of high-intensity interval training (HIIT), offer several benefits:

1. Improved Cardiovascular Health: The intense bursts of exercise elevate your heart rate, improving cardiovascular endurance and efficiency.

2. Increased Fat Burning: The high intensity and short rest periods boost metabolism, leading to greater calorie burn during and after the workout.

3. Muscle Tone and Strength* The varied exercises in Tabata target multiple muscle groups, enhancing overall strength and muscle definition.

4. Time Efficiency: A typical Tabata session is only 4 minutes long (8 rounds of 20 seconds on, 10 seconds off), making it a quick yet effective workout option.

5. Improved Aerobic and Anaerobic Capacity: The intense nature of Tabata workouts improves both aerobic (endurance) and anaerobic (power and speed) capacity.

6. Increased Endorphins and Mental Toughness: The demanding nature of the workout can lead to the release of endorphins, boosting mood and mental resilience.

Overall, Tabata workouts are an efficient and effective way to improve fitness and health in a short amount of time.

  • BODYWEIGHT TABATA 1.0

    28m

    Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds).

  • BODYWEIGHT TABATA 2.0

    35m

    This is a progression on 1.0 so be sure to master that before embarking on this spicier version. Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Taba...

  • BODYWEIGHT TABATA 3.0

    36m

    This is a progression on 2.0 and 1.0 so be sure to master those before embarking on this spicier version. Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 2...

  • BODYWEIGHT TABATA 4.0

    34m

    This is a progression on 3.0, 2.0 and 1.0 so be sure to master those before embarking on this spicier version. Burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of ...

  • BOXING TABATA

    32m

    Use the sweet science to burn belly fat fast at home with this equipment-free rapid fat loss HIIT cardio workout! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds).

  • DUMBBELL TABATA 1.0

    27m

    Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. The only exceptions are the getup drills where a more time-based focus makes sense. If you're getting 5 reps or less, the bell is too heavy. O...

  • DUMBBELL TABATA 2.0

    29m

    This is a progression on 1.0 so be sure to master that before moving on to this more challenging version. Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. Exceptions include more complex or t...

  • DUMBBELL TABATA 3.0

    31m

    This is a progression on 2.0 and 1.0 so be sure to master that before moving on to this more challenging version. Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. Exceptions include more comp...

  • BAND TABATA

    27m

    Get the exact band training equipment used in our workouts here:

    1.) ECONOMY PACKAGE: https://rbt.isrefer.com/go/ecp/TheDailyBJ/

    2.) TOTAL FITNESS PACKAGE: https://rbt.isrefer.com/go/ftp/TheDailyBJ/

    Burn fat & build muscle with this single band burner anytime, anywhere! Shoot to get at least 5...

  • MED BALL TABATA

    28m

    Burn belly fat fast at home with this rapid fat loss HIIT cardio & core workout using a med ball! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds). Start with a light 4-6 pound ba...

  • BAND & BALL TABATA

    31m

    Burn belly fat fast at home with this rapid fat loss HIIT cardio & core workout using a resistance band and med ball! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometric holds). Start with ...

  • BAND, BALL & BELL TABATA

    30m

    Burn belly fat fast at home with this rapid fat loss HIIT cardio & core workout using a light dumbbells, a resistance band and a med ball! Remember- you need to go fast with max effort to get the most out of the shorter work periods of the 20/10 Tabata Interval protocol (the exception is isometri...

  • ULTIMATE TABATAS

    45m

    This is an advanced 40-minute full-body challenge workout using just bodyweight exercises. It also became a launching pad for thousands of MetCon workouts to come from the Metabolic Messiah.

  • RBT ULTIMATE TABATAS

    21m

    Grab 1 band and burn fat with this 20-minute full-body Tabata HIIT MetCon circuit!

  • ULTIMATE TABATAS

    14 videos

    A timeless collection of 20-minute fast & furious HIIT cardio follow-along workouts you can do anytime, anywhere including:

    - 4 progressive bodyweight workouts
    - 3 progressive dumbbell workouts
    - 1 boxing workout
    - 1 band workout
    - 1 med ball workout
    - 1 band and med ball workout
    - 1 band, med b...

  • 6-WEEK OLD SCHOOL ABS TRAINER

    20 videos

    This is the official playlist for the OLD SCHOOL ABS trainer, a 6-week ad-free training plan for VIP members!

    The program officially begins on Monday, October 14th. However, you can start working in the 6 provided bodyweight abs follow-alongs workouts into your rotation right away.

    OPTION A: EQ...

  • 28-DAY HANGS CHALLENGE

    35 videos

    28-DAY HANGS CHALLENGE OVERVIEW

    Goals:

    - Increase hang time
    - Build back, biceps & forearms
    - Sculpt superhero shoulders
    - Lay foundation for pullup mastery
    - Get gruesome grip & core strength
    - Improve posture & ease back pain

    Highlights:

    - 28-Day Progressive Program
    - Introductory & Beyond ...