DAY 12: 10 Min TABATA Workout – No Equipment | 30 Day Get Fit & Strong Challenge

Today we’re diving into a fiery 10-minute TABATA Workout — no equipment needed! 🔥 Tabata is one of the most effective forms of HIIT, combining short bursts of high intensity with quick rest periods. This workout is fast, sweaty, and perfect for burning fat, boosting endurance, and improving overall fitness.

You don’t need any equipment — just your body, your energy, and the commitment to push through those 20-second work intervals. Remember, everyone’s fitness level is different — so listen to your body, take longer rests if you need to, and make this workout your workout.

💪 What you’ll get in today’s session:

10-minute Tabata training
No equipment required — bodyweight only
High intensity moves for max calorie burn
Full body fat-burning workout
Beginner-friendly pace with options to go harder

💡 Day 12 Tabata Workout Breakdown (20s on / 10s off)
Squat floor taps
Jog in place
Side squat + knee tap R
Side squat + knee tap L
Knee tap high knees
Curtsy + squat L
Curtsy + squat R
Skater jumps
Forward lunges
Half burpee
Reverse lunge L + knee drive R
Reverse lunge R + knee drive L
Mountain climbers
Prisoner reverse lunges
Full burpee
Shoulder taps
Squat + heel tap R
Squat + heel tap L
Squat jack + double hob
Rope jumps

🔥 Tip: Give your max effort during each 20-second work set, then use the 10-second rest to breathe and reset. Stay consistent, and you’ll build both strength and endurance.

You’ve made it through nearly 2 full weeks of this challenge 👏 That’s incredible progress — be proud of yourself for showing up daily and giving your best. Let’s keep pushing forward together 💯

🔔 Don’t forget to subscribe and turn on notifications** so you’re ready for tomorrow’s workout.

Music: Epidemic Sound

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⚠️ Disclaimer:
If you're new to exercise or planning to start a new fitness program, it’s important to consult your physician before beginning. This video is for educational purposes only and is not a substitute for professional medical advice or treatment. Exercise carries inherent risks, and it’s your responsibility to ensure that you’re in good health before participating. Please consult a fitness professional for guidance on exercise form to avoid injury. Fitness Dilek is not liable for any harm sustained from following this video.