Tabata is designed to push your limits, and this 30-minute workout is no exception. For anyone new to Tabata, it's basically a more intense form of HIIT, alternating between bursts of high-intensity exercise and shorter periods of rest. Fitness trainer and founder of the Future Self Fitness App, Tanner Courtad, leads you through each interval, encouraging you to challenge yourself. Although this full-body workout is meant to build strength and endurance, all you need to get started is your own bodyweight (and a mat if you'd like).
Breaking Down the Tabata Structure
After a quick dynamic warmup, Courtad dives right into the Tabata-inspired programming. The workout is divided into three distinct blocks—lower body, upper body, and core—each lasting about 10 minutes. The first interval involves 20 seconds of work followed by 10 seconds of rest, a classic Tabata structure designed to maximize effort while allowing just enough recovery to keep pushing forward. Moves like butt kicks, standing crunches, jumping lunges, and bodyweight squats kick things off, ensuring your heart rate climbs fast. Courtad emphasizes the mental game here: "Block everything out right now, focus on the present. It's just you vs. you."
Lower Body: Fire Up Those Legs
The first block is all about the lower body, targeting quads, glutes, and hamstrings with explosive movements. Expect to do each exercise twice before moving on, which means double the burn. Jumping lunges and bodyweight squats may sound simple, but when performed at maximum effort in short bursts, they become brutal. Courtad’s coaching keeps you accountable—no slacking allowed. "We have those built-in breaks that are going to allow us to keep moving forward," he says, reminding you that the pain is temporary but the gains are real.
Upper Body: Push-Ups, Dips, and Mountain Climbers
Just when your legs start to recover, the upper body block hits. Mountain climbers, modified push-ups (because let’s be real, not everyone can crank out 20 perfect ones), and tricep dips take center stage. This segment is all about endurance—keeping your arms and chest engaged even as fatigue sets in. Courtad encourages modifications where needed, proving that Tabata is scalable for all fitness levels. The key? Maintaining intensity. Even if you drop to your knees for push-ups, the goal is to keep moving until the 20-second timer beeps.
Core Crusher: Planks, Sit-Ups, and More
The final block is a core-focused nightmare (in the best way). Plank walk-outs, sit-ups, bird-dogs, and side planks with hip dips ensure your abs are screaming by the end. Courtad’s cues here are crucial—engaging the right muscles prevents cheating (we’ve all been guilty of letting our hips sag during planks). The core isn’t just about aesthetics; it’s your body’s powerhouse, and this segment reinforces that. By the time you hit the last hip dip, you’ll be cursing Courtad’s name—but also weirdly grateful.
Why This Workout Works
Tabata’s magic lies in its efficiency. In just 30 minutes, you’ve torched calories, built strength, and improved endurance. The structure—short bursts of max effort followed by brief rests—keeps your metabolism elevated long after the workout ends (hello, afterburn effect). Plus, the variety prevents boredom. One minute you’re lunging, the next you’re planking, and before you know it, it’s over. Courtad’s coaching style is the cherry on top—equal parts motivating and relatable, like a fitness buddy who won’t let you quit.
By the end, you’re drenched, exhausted, and weirdly proud. Tabata isn’t easy, but that’s the point. It’s designed to test your limits, and this 30-minute session delivers. Whether you’re a HIIT veteran or a newbie, Courtad’s guidance ensures you get the most out of every second. So roll out that mat, press play, and prepare to meet your future, stronger self.
