No Rest Tabata

:20 on / :10 active recovery — but there’s a catch!

There is no true rest.

Traditionally, Tabata workouts are performed as :20 seconds of work followed by :10 seconds of rest for 8 rounds.

But for this workout, we’re changing it up.

You’ll still work for :20 seconds — however, during the :10 “rest” period, you won’t actually be resting. You’ll transition into a second movement.

That means for each 4-minute round, you’re working the entire time — either through controlled isometric holds or continuous dynamic movement.

The goal?
Build strength endurance and cardiovascular conditioning at the same time.

Stay focused. Push hard. Control your breathing. Move with intention.
And when it gets uncomfortable — lean in.

Equipment needed: Step platform, weighted bar, dumbbells

Exercise Demos Included: New to a movement? No problem.
Click any exercise name to watch a quick video demo of 1 full round per set so you can feel confident before you start.

Click here for a tabata timer:TABATA TIMER

The Workout

Set 1 – :20 Squats / :10 Squat Hold – 8 rounds

Set 2 – :20 Burpees / :10 Plank – 8 rounds

Set 3 – :20 Sit-Ups / :10 Crunches – 8 rounds

Set 4 – :20 Mountain Climbers / :10 Push-Ups (knees or toes) – 8 rounds

Set 5 – :20 Shoulder Press / :10 Jumping Jacks – 8 rounds

Set 6 – :20 Reverse Lunges / :10 Lunge Hold – 8 rounds
Alternate legs each interval

Set 7 – :20 Dead Row / :10 Upright Row – 8 rounds

Set 8 – :20 Clean & Press / :10 Squat Clean – 8 rounds

Set 9 – :20 Lateral Hops / :10 High Knees – 8 rounds

Set 10 – :20 Plank Shoulder Taps / :10 Plank Jacks – 8 rounds