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: Modify High Knees to a controlled power march to protect your joints. Walk your feet back one at a time during Sprawls to manage your pacing.

• Pregnancy (Trimester 2 & 3): Eliminate high impact entirely by switching High Knees to marching in place. Elevate your hands on a secure bench or wall for Sprawls to avoid compressing your bump or feeling dizzy.

• Postpartum: High impact bounding can stress your pelvic floor. If you experience leaking or heaviness, stick to marching and step back slowly during Sprawls. Coordinate a strong exhale every time you step or drive your knees up.