15 min
A Tabata-style full-body HIIT workout, we explore the strengthening benefits of resistance and push through barriers to unlock transformational shifts within. Optional resistance bands can add extra challenge, but they’re not required. This workout focuses on activating your core, glutes, lower body, and arms, finishing with an intense 3-minute endurance round to strengthen your heart and breath.
The structure includes a 2-minute warmup, followed by exercises like jump squats, core lifts, booty kicks, and superperson push-ups. The Tabata format means working hard for 20 seconds and taking 10 seconds of active rest, maximizing your workout efficiency. The final 3 minutes bring all the movements together in a sweaty endurance round for a heart-pumping finish. Optional stretching at the end will help you cool down and recover.
This quick and powerful session is perfect for anyone looking to build strength, boost endurance, and break through resistance to feel more empowered.
- Duration: 15 minutes (plus optional stretching)
- Focus: Full body—core, glutes, lower body, arms, and endurance
- Benefits: Strength, endurance, cardiovascular health, mental resilience
- Equipment: Optional resistance bands (not required)
- Structure: 2-minute warmup, Tabata intervals (20s work, 10s rest), 3-minute endurance round
- Exercises: Jump squats, core lifts, booty kicks, superperson push-ups