{"id":12525,"date":"2022-11-16T09:03:11","date_gmt":"2022-11-16T14:03:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=12525"},"modified":"2022-11-16T09:03:19","modified_gmt":"2022-11-16T14:03:19","slug":"free-30-day-tabata-challenge-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/free-30-day-tabata-challenge-with-pdf","title":{"rendered":"Free 30 Day Tabata Challenge with PDF"},"content":{"rendered":"\n<p>If you want to build your endurance and improve your fitness, you can try the 30 day Tabata challenge. It will help burn significant calories in a shorter time and boost endurance and speed.<\/p>\n\n\n\n<p>It is suitable for all fitness enthusiasts, so anyone who wants to test their fitness level can try this program.<\/p>\n\n\n\n<p>However, it would be best to consult a health expert before starting this program if you&#8217;ve any health conditions, such as cardiovascular illness or injury.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Perform Tabata?<\/strong><\/h2>\n\n\n\n<p>Tabata is a high-intensity workout program where you perform one or more exercises for one minute each (including rest time) until four minutes to complete one round.<\/p>\n\n\n\n<p>For example, one round of Tabata looks like this:<\/p>\n\n\n\n<p>Perform each exercise for 20 seconds at your maximum heart rate, followed by 10 seconds of rest. <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_12525\"><a href=\"javascript:void(0)\"  title=\"Emberts T, Porcari J, Dobers-Tein S, Steffen J, Foster C. Exercise intensity and energy expenditure of a Tabata workout. J Sports Sci Med. 2013 Sep 1;12(3):612-3. PMID: 24137082; PMCID: PMC3772611.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_12525-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_12525-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Emberts T, Porcari J, Dobers-Tein S, Steffen J, Foster C. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3772611\/\" target=\"_blank\" rel=\"noreferrer noopener\">Exercise intensity and energy expenditure of a Tabata workout<\/a>. J Sports Sci Med. 2013 Sep 1;12(3):612-3. PMID: 24137082; PMCID: PMC3772611.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Minute 1: Jumping Jacks, 20 seconds work, 10 seconds rest x 2<\/li>\n\n\n\n<li>Minute 2: Pushups, 20 seconds work, 10 seconds rest x 2<\/li>\n\n\n\n<li>Minute 3: Situps, 20 seconds work, 10 seconds rest x 2<\/li>\n\n\n\n<li>Minute 4: Squats, 20 seconds work, 10 seconds rest x 2<\/li>\n<\/ul>\n\n\n\n<p>Instead of four exercises, you can also do only one exercise for four minutes in four sets.<\/p>\n\n\n\n<p>You can do Tabata for as short as four minutes to as long as 40 minutes, depending on your fitness level and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 Day Tabata Challenge to Level up Your Fitness<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Tabata-Workout-Challenge.jpg\" alt=\"Tabata Workout Challenge\" class=\"wp-image-12541\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Tabata-Workout-Challenge.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Tabata-Workout-Challenge-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Tabata-Workout-Challenge-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Tabata-Workout-Challenge-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This 30 day of Tabata challenge includes 17 workout days and thirteen rest days.<\/p>\n\n\n\n<p>It will start with a shorter four-minute workout in a day to end with 30 minutes session.<\/p>\n\n\n\n<p>Consistently following the Tabata workout for thirty days will help you increase your endurance and speed and scale up your fitness level.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Work<\/th><th>Interval<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>20-sec<\/td><td>10-sec<\/td><td>2<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>20-sec<\/td><td>10-sec<\/td><td>2<\/td><\/tr><tr><td>Squat Jump<\/td><td>20-sec<\/td><td>10-sec<\/td><td>2<\/td><\/tr><tr><td>Push-Ups<\/td><td>20-sec<\/td><td>10-sec<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Minute<\/th><th>Round 1<\/th><th>Round 2<\/th><\/tr><\/thead><tbody><tr><td>Minute 1<\/td><td>Burpees<\/td><td>Mountain Climbing<\/td><\/tr><tr><td>Minute 2<\/td><td>Crunches<\/td><td>Jumping Split Squat<\/td><\/tr><tr><td>Minute 3<\/td><td>High Knees<\/td><td>Pushups<\/td><\/tr><tr><td>Minute 4<\/td><td>Kneeling Jump<\/td><td>Leg Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Minute<\/th><th>Round 1<\/th><th>Round 2<\/th><\/tr><\/thead><tbody><tr><td>Minute 1<\/td><td>Jumping Jack<\/td><td>Shoulder Tap<\/td><\/tr><tr><td>Minute 2<\/td><td>Crunches<\/td><td>Squat Jump<\/td><\/tr><tr><td>Minute 3<\/td><td>Ankle Hops<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><\/tr><tr><td>Minute 4<\/td><td>Kneeling Jump<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#29_Side_Lunge_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Side Lunge Jump<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Minute<\/th><th>Round 1<\/th><th>Round 2<\/th><\/tr><\/thead><tbody><tr><td>Minute 1<\/td><td>Mountain Climber<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#36_Dead_Bug_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Dead Bug Crunches<\/a><\/td><\/tr><tr><td>Minute 2<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\">Plank Ankle Taps<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#45_Curtsy_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunge<\/a><\/td><\/tr><tr><td>Minute 3<\/td><td>Squat Jump<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#55_Inchworm\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/td><\/tr><tr><td>Minute 4<\/td><td>Pushups<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#46_Lunge_Front_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Minute<\/th><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Minute 1<\/td><td>Mountain Climber<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#30_Diver_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Diver Pushup<\/a><\/td><td>Jumping Split Squat<\/td><\/tr><tr><td>Minute 2<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\">Plank Ankle Taps<\/a><\/td><td>Crunches<\/td><td>Russian Twist<\/td><\/tr><tr><td>Minute 3<\/td><td>Bear Crawl<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#55_Inchworm\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/td><td><a href=\"https:\/\/youtu.be\/luRruRjECm8\" target=\"_blank\" rel=\"noreferrer noopener\">Crossbody Mt. Climber<\/a><\/td><\/tr><tr><td>Minute 4<\/td><td>Squats<\/td><td>Shoulder Tap<\/td><td>Lunge Front Kick<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 7<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 8<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Minute<\/th><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Minute 1<\/td><td>High Knees<\/td><td>Jumping Jacks<\/td><td>Crossbody Mountain Climber<\/td><\/tr><tr><td>Minute 2<\/td><td>Plank Ankle Taps<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#23_Push-ups_to_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">Push-ups to Plank<\/a><\/td><td>Bear Crawl<\/td><\/tr><tr><td>Minute 3<\/td><td>Leg Raises<\/td><td>Inchworm<\/td><td>Situps<\/td><\/tr><tr><td>Minute 4<\/td><td>Pushups<\/td><td>Shoulder Tap<\/td><td>Lunge Front Kick<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 9<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Minute<\/th><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Minute 1<\/td><td>High Knees<\/td><td>Squat Jump<\/td><td>Squat Pulses to Jump<\/td><\/tr><tr><td>Minute 2<\/td><td>Plank Ankle Taps<\/td><td>Crunches<\/td><td>Bear Crawl<\/td><\/tr><tr><td>Minute 3<\/td><td>Flutter Kicks<\/td><td>Inchworm<\/td><td>Glute Bridge<\/td><\/tr><tr><td>Minute 4<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=VasEy9dNzZM\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Jacks<\/a><\/td><td>Shoulder Tap<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=ZAK9zuAmEgM\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Jacks<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 10: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 11<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Minute 1<\/th><th>Minute 2<\/th><th>Minute 3<\/th><th>Minute 4<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Jumping Jacks<\/td><td>Pushups<\/td><td>Squats<\/td><td>Situps<\/td><\/tr><tr><td>2<\/td><td>Burpees<\/td><td>Mt. Climber<\/td><td>Flutter Kicks<\/td><td>Shoulder Tap<\/td><\/tr><tr><td>3<\/td><td>Inchworm<\/td><td>Split Squat Jump<\/td><td>Reverse Crunches<\/td><td>Glute Bridge<\/td><\/tr><tr><td>4<\/td><td>High Knees<\/td><td>Alternating Heel Taps<\/td><td>Front Plank <\/td><td>Side Plank<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 12: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 13<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Minute 1<\/th><th>Minute 2<\/th><th>Minute 3<\/th><th>Minute 4<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#19_Drop_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Drop Squats<\/a><\/td><td>Pushups<\/td><td>Tabletop Crunches<\/td><td>Glute Kickback<\/td><\/tr><tr><td>2<\/td><td>Burpees<\/td><td>Mt. Climber<\/td><td>Flutter Kicks<\/td><td>Shoulder Tap<\/td><\/tr><tr><td>3<\/td><td>Squat Thrust<\/td><td>Plank Ankle Taps<\/td><td>Russian Twist<\/td><td>Bear Crawl<\/td><\/tr><tr><td>4<\/td><td>Ankle Hops<\/td><td>Split Squat Jump<\/td><td>Front Plank <\/td><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#10_Side_Plank_Hip_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Hip Raise<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 14: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 15<\/strong><\/h4>\n\n\n\n<p><strong>Circuit 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minute 1:<\/strong> Squats<\/li>\n\n\n\n<li><strong>Minute 2:<\/strong> Pushups<\/li>\n\n\n\n<li><strong>Minute 3:<\/strong> Mt. Climber<\/li>\n\n\n\n<li><strong>Minute 4:<\/strong> Plank Ankle Taps<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 2<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Split Squat Jump<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Squat Thrust<\/li>\n\n\n\n<li>Glute Kickback<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inchworm<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Crossbody Mountain Climber<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises#7_Frog_Squat_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Squat Jump<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 16: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 17<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 1-minute<\/li>\n\n\n\n<li>Total duration: 20 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hops<\/li>\n\n\n\n<li>Situps<\/li>\n\n\n\n<li>Front Plank<\/li>\n\n\n\n<li>Side Plank<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 2<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Split Squat Jump<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Squat Thrust<\/li>\n\n\n\n<li>Glute Kickback<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inchworm<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Crossbody Mountain Climber<\/li>\n\n\n\n<li>Tuck Jump<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 18: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 19<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Number of rounds: 4<\/li>\n\n\n\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 1-minute<\/li>\n\n\n\n<li>Total duration: 25 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Leg Raises<\/li>\n\n\n\n<li>Pushup Jacks<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 2<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Crossbody Mountain Climber<\/li>\n\n\n\n<li>Pulse up Ab workout<\/li>\n\n\n\n<li>Glute Kickback<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High Knees<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Toe Touch<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Tuck Jump<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 20: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 21: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 22<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Number of rounds: 5<\/li>\n\n\n\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 1-minute<\/li>\n\n\n\n<li>Total duration: 25 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#59_Pushup_to_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pushup to Row<\/a><\/li>\n\n\n\n<li>Bicycle Crunches<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#46_Lunge_Front_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Round 2<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Crossbody Mountain Climber<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#56_Bodyweight_Power_Maker\">Power Maker<\/a><\/li>\n\n\n\n<li>Glute Kickback<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High Knees<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#53_Knee_Tap_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Tap Push-Up<\/a><\/li>\n\n\n\n<li>Bear Crawl<\/li>\n<\/ul>\n\n\n\n<p><strong>Round 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a><\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#65_Pulse_with_Squat_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Pulse with Squat Jump<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Round 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#69_Pushup_Jack\" target=\"_blank\" rel=\"noreferrer noopener\">Pushup Jack<\/a><\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Squat Thrust<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#37_Side_Plank_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Rotation<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 23: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 24<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Number of rounds: 5<\/li>\n\n\n\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 1-minute<\/li>\n\n\n\n<li>Total duration: 25 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High Knees<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Situps<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 2<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Crossbody Mountain Climber<\/li>\n\n\n\n<li>Diver Pushup<\/li>\n\n\n\n<li>Glute Kickback<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frog Jumps<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>In and Out Jump<\/li>\n\n\n\n<li>V ups<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#31_Bodyweight_Turkish_Get_Up\" target=\"_blank\" rel=\"noreferrer noopener\">Turkish Get-up<\/a><\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Burpees<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Circuit<\/strong> 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lunge Jump<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Squat Thrust<\/li>\n\n\n\n<li>Side Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 25: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 26<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Number of rounds: 5<\/li>\n\n\n\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 2-minute<\/li>\n\n\n\n<li>Total duration: 30 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Rounds 1 &amp; 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n<\/ul>\n\n\n\n<p><strong>Rounds 2 &amp; 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Crossbody Mountain Climber<\/li>\n\n\n\n<li>Diver Pushup<\/li>\n\n\n\n<li>Side Plank<\/li>\n<\/ul>\n\n\n\n<p><strong>Rounds 3 &amp; 6<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frog Jumps<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Turkish Get-up<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 27: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 28<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Number of rounds: 5<\/li>\n\n\n\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 2-minute<\/li>\n\n\n\n<li>Total duration: 30 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Circuits 1 &amp; 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Lunge Front Kick<\/li>\n<\/ul>\n\n\n\n<p><strong>Circuits 2 &amp; 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tuck Jump<\/li>\n\n\n\n<li>Situps<\/li>\n\n\n\n<li>Diver Pushup<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ul>\n\n\n\n<p><strong>Circuits 3 &amp; 6<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climbers<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#70_Grappler_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Grappler pushup<\/a><\/li>\n\n\n\n<li>Glute Kickback<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 29: OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 30<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Number of rounds: 5<\/li>\n\n\n\n<li>Time for each round: 4 minutes<\/li>\n\n\n\n<li>Rest after each round: 2-minute<\/li>\n\n\n\n<li>Total duration: 30 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Rounds 1 &amp; 4<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Pushup Jack<\/li>\n\n\n\n<li>Pulse with Squat Jump<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n<\/ul>\n\n\n\n<p><strong>Rounds 2 &amp; 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bear Crawl<\/li>\n\n\n\n<li>Jumping Jack<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#30_Diver_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Diver Pushup<\/a><\/li>\n\n\n\n<li>Side Plank<\/li>\n<\/ul>\n\n\n\n<p><strong>Rounds 3 &amp; 6<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climber<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tabata 30 Day Challenge PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f4f94ffb-aba5-4450-9a13-6a23ec8f4c5d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/30-Day-Tabata-Workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">30-Day-Tabata-Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/30-Day-Tabata-Workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f4f94ffb-aba5-4450-9a13-6a23ec8f4c5d\" download>Download<\/a><\/div>\n\n\n\n<p><br>You can download this program if you want to use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Results You Can Expect<\/strong><\/h2>\n\n\n\n<p>This 30 day Tabata workout challenge enhances your aerobic and <a href=\"https:\/\/thefitnessphantom.com\/examples-of-anaerobic-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"3627\" rel=\"noreferrer noopener\">anaerobic fitness<\/a>, helps you shed some pounds if you focus on your macros, and improves your body composition. <\/p>\n\n\n\n<p>You can give this workout a try for one month. If it works, you can continue for the desired period of time, and if it doesn&#8217;t work, you can try other programs.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Emberts T, Porcari J, Dobers-Tein S, Steffen J, Foster C. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3772611\/\" target=\"_blank\" rel=\"noreferrer noopener\">Exercise intensity and energy expenditure of a Tabata workout<\/a>. J Sports Sci Med. 2013 Sep 1;12(3):612-3. PMID: 24137082; PMCID: PMC3772611.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you want to build your endurance and improve your fitness, you can try the 30 day Tabata challenge. It will help burn significant calories in a shorter time and boost endurance and speed. It is suitable for all fitness enthusiasts, so anyone who wants to test their fitness level can try this program. However, &#8230; <a title=\"Free 30 Day Tabata Challenge with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/free-30-day-tabata-challenge-with-pdf\" aria-label=\"Read more about Free 30 Day Tabata Challenge with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12539,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,404],"tags":[408,381],"class_list":["post-12525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-cardio-workout","tag-tabata","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12525","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=12525"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12525\/revisions"}],"predecessor-version":[{"id":26785,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12525\/revisions\/26785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12539"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=12525"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=12525"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=12525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}