Tabata (12 mins.)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes total.

• 20s High Knees

• 20s Sprawls

There is no competitive score for this workout. The goal is to maintain a consistent rep count for every 20 second work window across the entire 12 minutes duration.

Scaling & Safety

• General Regressions: Transition High Knees to a low-impact march if your ankles or knees feel tired. Use a stable bench to elevate your hands during Sprawls to make the movement easier.

• Pregnancy (Trimester 2 & 3): Avoid all jumping to protect your pelvis; exchange High Knees for a steady power march. Do your Sprawls with hands elevated on a box or bench to safely clear your bump and protect your midline.

• Postpartum: Monitor your core structure for any peaking or bulging along your midline. Exhale completely as you step back into the plank during Sprawls to manage internal pressure safely, and drop the impact if you feel any pelvic floor leaking.