4 x 4 Tabata Workout + Meet Justin!

I am super excited to introduce one of my brothers on this space! Justin is the biggest help when it comes to the behind-the-scenes of the blog; he is a whiz with all the technical things that I’m clueless about. Plus he isn’t picky and inhales large quantities of all the food I make which is great for my ego. So basically he’s a blogger’s dream!


He also just so happens to be a powerhouse and watching him during his workouts is totally inspiring. He graciously accepted to demo this workout for me. Ladies, you’re welcome.


Tabata is a method of HIIT (high intensity interval training) that originated with Izumi Tabata’s study, in which he got olympic speed skaters to alternate between periods of really demanding exercise and brief rest. Tabata’s research showed that this method of exercise was very beneficial to the athletes. And a new workout formula took OFF. The standard Tabata format consists of 20 seconds of action followed by 10 seconds of rest repeated 8 times for a total of four minutes.

It’s really up to you whether you choose just one exercise and repeat it 8 times or choose 8 different ones and never do the same move twice. I tend to choose two movements and alternate between them 4 times.


I have the free Tabata Timer app on my iPhone and love it! It beeps at the beginning and end of each interval so you don’t have to be craning your neck looking at the timer the whole time.

Without further ado, here is the workout! It’s done in a flash but I promise that it’s enough time to leave you covered in sweat.

Tabata Workout Graphic

And here is Justin demonstrating each exercise. I might be crazy but I believe I heard some panting coming from mister here by the end of our little photo sesh!

Justin Workout 1

Start laying on your back with a bend in the knee and feet flat on the ground.
Bring your chest to your knees, trying to engage your core and to avoid straining your neck.

Justin Workout 2

Start in a plank position. Lower chest to ground, trying to keep your core tight and back straight. Power back up to plank.

Justin Workout 3

Start in a squat position then explode up, jumping as high as possible.
Land and drop immediately back into squat and repeat.

Justin Workout 7

Get into plank position while holding a dumbbell in each hand.
Bring one hand up towards the body, shooting your elbow to the sky.
Alternate arms while maintaining the plank.

Justin Workout 5

Simply explode upwards, jumping as high as possible and tucking feet beneath your bum.

Justin Workout 4

Get into a wide squat with your feet at a 45 degree angle and thighs parallel to the ground. Bring hands overhead in a big outwards circle. Bring hands back down in a circle and repeat the arm motion, holding the squat the whole time.

Justin Workout 6

Start in a squat position with the dumbbells at your shoulders. As you stand up from your squat, drive the hands up, pressing and holding briefly at the top. Lower the hands back to shoulders while simultaneously lowering back into squat and repeat.

Justin Workout 8

With feet off the ground, rotate dumbbell to one side, then the other. Bring dumbbell back to the centre and shoot feet out, straightening out the body while engaging the core. Hold briefly then go back to starting position and repeat cycle.


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