If you're looking for a workout that blends nostalgia with next-level intensity, Raneir Pollard's latest 30-minute Tabata session is about to become your new obsession. Joined by Ellie Aviles and Madisyn Maniff, Pollard takes his most viral Fitsugar Tabata routine from six years ago and cranks it up to eleven. This isn’t just a rehash—it’s a full-blown evolution, proving that some workouts only get better with age. Expect explosive moves like squat jacks, thrusters, and lunge jumps, plus a cheeky stanky-leg twerk to keep things fun. No equipment? No problem. But do yourself a favor and keep water and a towel nearby—this one’s a sweat fest.
The Legacy of Pollard’s Tabata Workout
Tabata training has always been a beast, but Pollard’s original 2018 routine set the bar high. The format—20 seconds of all-out effort followed by 10 seconds of rest—kept things simple but brutal. Fast-forward to today, and Pollard isn’t just revisiting the past; he’s refining it. The core structure remains, but the transitions are sharper, the pacing more relentless, and the energy downright contagious. It’s a masterclass in how to take a proven formula and make it hit harder. Whether you’re a Tabata newbie or a seasoned vet, this "then vs. now" approach offers a killer benchmark to measure your progress.
Meet the Squad: Ellie and Madisyn Bring the Fire
Pollard might be the star, but Ellie Aviles and Madisyn Maniff aren’t just backup dancers—they’re co-conspirators in this sweat-drenched revolution. Aviles, a powerhouse in her own right, matches Pollard’s intensity with flawless form, while Maniff’s athleticism turns every lunge pulse into a statement. Their chemistry isn’t just for show; it’s a reminder that group workouts thrive on camaraderie. You’ll catch them trading grins mid-burn, and that infectious vibe makes the pain almost enjoyable. Pro tip: Watch their footwork during the twerk sequence—it’s equal parts hilarious and impressive.
Breaking Down the Moves: From Squat Jacks to Stanky Leg
The workout’s genius lies in its deceptive simplicity. Pollard weaves compound movements (think: thrusters, which combine squats and overhead presses) with plyometric bursts (hello, lunge jumps) to torch calories and build endurance. But the real wildcard? That stanky-leg twerk break. It’s not just comic relief—it’s active recovery disguised as a dance party, giving your heart rate a brief respite before the next round of punishment. Pollard’s tweaks, like adding pulses to lunges, ensure muscles stay under tension longer, amplifying the burn. Translation: Your quads will hate you tomorrow.
Why This Workout Works: The Science Behind the Sweat
Tabata isn’t just tough—it’s science-approved. Studies show that these short, high-intensity intervals boost metabolism and improve cardiovascular fitness faster than steady-state cardio. Pollard’s updated routine leverages this by maximizing "afterburn" (the calorie torching that happens post-workout). But there’s a psychological edge, too: The "then vs. now" framework plays into fitness nostalgia, tapping into the motivation of revisiting an old challenge with fresh eyes. Plus, the playful tweaks (looking at you, twerk break) prevent mental fatigue, which is key for sticking with intense programs long-term.
Gear Up (Or Don’t): What You Need to Know
True to Pollard’s minimalist ethos, this workout requires zero equipment—just your bodyweight and grit. That said, don’t skimp on the essentials: a non-slip mat (for those jump landings), a fan (trust us), and hydration. Pollard and crew sport brands like Alo Yoga and APL, but your old tee and shorts will do just fine. Footwear-wise, opt for cross-trainers with good lateral support; those lunge jumps demand stability. And if you’re streaming via YouTube, clear space—this routine involves explosive lateral moves that’ll have you bouncing across the room.
Ready to test how far you’ve come? Pollard’s "then vs. now" Tabata is more than a workout—it’s a celebration of progress, sweat, and the joy of moving harder (and smarter) than ever. Press play, and let the evolution begin.
