Tabata (12 mins.)
20s work / 10s rest

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

• A: Jump Jacks

• B: Squat Thrusts

There is no competitive score for this workout. The goal is to choose a repeatable pace that allows you to keep your rep count exactly the same for every 20 second work window across the entire 12 minutes duration.

Scaling & Safety

• General Regressions: Change Jump Jacks to a low-impact side-stepping movement if jumping feels uncomfortable. Step your feet back one at a time on Squat Thrusts to protect your form.

• Pregnancy (Trimester 2 & 3): Switch Jump Jacks to low-impact lateral side steps to protect your balance. Elevate your hands on a secure couch, bench, or table for Squat Thrusts to keep your belly safe from straining or bulging.

• Postpartum: Repetitive bounding can overload a recovering pelvic floor. If you experience leaking or heaviness, stick to side steps instead of Jump Jacks. Focus on a clear, relaxed exhale as you drive your feet back into the plank position during Squat Thrusts.