TACTICAL TABATA: 30 DAY HIGH INTENSITY WORKOUT
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Cardio
Fitness Level
Beginner
Program Duration
4 week
Days Per Week
6 days/week
Time Per Workout
30-45 mins
Equipment Required
No Equipment
Target Gender
Other
Description
The "Tactical Tabata" 30-day workout program, developed by Army Master Fitness Trainer Marcus Wallace, is a high-intensity workout plan designed to help individuals lose fat in just 30-45 minutes a day. Tabata training is known for its short, intense intervals that can produce remarkable results in a short amount of time.
Key Benefits:
- High-Intensity Workouts: Tabata-style training is efficient and effective for fat loss.
- Total Body Conditioning: The program targets various muscle groups.
- Short Workout Duration: Ideal for individuals with busy schedules.
- Designed by a Master Fitness Trainer: Created by an experienced Army fitness trainer.
- Gender-Inclusive: Suitable for both men and women.
Workout 1 (Metabolic Monday) Total Body Workout
| Exercise | Sets | Reps |
| Jog | 3 | 30 sec |
| Squat w/ knee raise | 1 | 30 sec |
| Plank shoulder taps | 1 | 30 sec |
| Shoulder tap push-ups | 1 | 30 sec |
| Squat jump | 1 | 30 sec |
| Hand release push-ups | 3 | 30 sec |
| Jump lunges | 1 | 30 sec |
| Diamond Push-Ups | 1 | 30 sec |
| Pop squat | 1 | 30 sec |
| Push-up to burpees | 4 | 30 sec |
| High low plank | 1 | 30 sec |
| Low plank hold | 2 | 30 sec |
| Squat hold | 1 | 30 sec |
| Lunge Hold | 1 | 30 sec |
| Frog jump | 4 | 30 sec |
| Knee push-ups to high plank | 1 | 30 sec |
| Push Ups | 1 | 5 reps |
| Squats | 1 | 5 reps |
| High low plank | 1 | 5 reps |
| Squat thrust | 1 | 5 reps |
Workout 2 (Turbo Tuesday) Cardio Conditioning
| Exercise | Sets | Reps |
| Walk out to shoulder taps | 3 | 20sec/30sec |
| Half jacks | 1 | 20sec/30sec |
| Hop squat | 1 | 20sec/30sec |
| Plank jacks to in-out abs | 4 | 20sec/30sec |
| Standing jacks to vertical jumps | 1 | 20sec/30sec |
| Mountain Climber | 2 | 20sec/30sec |
| High knees | 1 | 20sec/30sec |
| 2 squat to jump squat | 1 | 20sec/30sec |
| 2 wide pike ups to burpees | 1 | 20sec/30sec |
| Butt kicks | 4 | 20sec/30sec |
| Plank butt kicks | 1 | 20sec/30sec |
| High low plank | 2 | 20sec/30sec |
| Hop squat | 1 | 20sec/30sec |
| Chest opener jacks | 1 | 20sec/30sec |
| Plank arm and leg jacks | 1 | 20sec/30sec |
| Ski abs | 4 | 20sec/30sec |
| Plank jacks | 1 | 20sec/30sec |
| Squat jump | 1 | 5 reps |
| Jump Squats | 1 | 5 reps |
| Butt kicks | 1 | 5 reps |
| Ski jumps | 1 | 5 reps |
Workout 3 (Wild Out Wednesdays) Legs & Abs
| Exercise | Sets | Reps |
| Squats | 3 | 20 sec /30 sec |
| Jog | 3 | 20 sec /30 sec |
| Lunges | 3 | 20 sec /30 sec |
| 2 squat pluse to squat | 2 | 20 sec /30 sec |
| 2 squat pluse to jump squat | 2 | 20 sec /30 sec |
| Squat pulse | 1 | 20 sec /30 sec |
| 2 Squat Pulses to Side to Side Hops | 1 | 20 sec /30 sec |
| Leg raise | 1 | 20 sec /30 sec |
| Flutter kicks | 2 | 20 sec /30 sec |
| Leg crosses | 1 | 20 sec /30 sec |
| Six inch hold | 1 | 20 sec /30 sec |
| Alternating lunge pulse | 1 | 20 sec /30 sec |
| Jump lunges | 2 | 20 sec /30 sec |
| Pop lunges | 1 | 20 sec /30 sec |
| Jump Split Squats | 1 | 20 sec /30 sec |
| Low plank hold | 1 | 20 sec /30 sec |
| High plank hold | 2 | 20 sec /30 sec |
| Side plank | 1 | 20 sec /30 sec |
| Plank toe taps | 1 | 20 sec /30 sec |
| Lunge squat | 1 | 20 sec /30 sec |
| Lunge, lunge, squat | 2 | 20 sec /30 sec |
| Lunge, lunge,floor touch, squat | 1 | 20 sec /30 sec |
| Jane Fonda | 1 | 20 sec /30 sec |
| Squats | 1 | 5 reps |
| Leg raise | 2 | 5 reps |
| Lunges | 2 | 5 reps |
| Calf raise | 1 | 5 reps |
Workout 4: (Turned Up Thursday) Upper Body Workouts
| Exercise | Sets | Reps |
| Plank taps | 3 | 20 Sec/10 Sec |
| Jog | 1 | 20 Sec/10 Sec |
| Arm circles | 1 | 20 Sec/10 Sec |
| Push-up w/ row | 2 | 20 Sec/10 Sec |
| Push Ups | 1 | 20 Sec/10 Sec |
| Balance row | 1 | 20 Sec/10 Sec |
| Back extension to pushups | 1 | 20 Sec/10 Sec |
| Half sits | 2 | 20 Sec/10 Sec |
| Leg crosses | 1 | 20 Sec/10 Sec |
| Plank knee crunches | 1 | 20 Sec/10 Sec |
| Plank punches | 1 | 20 Sec/10 Sec |
| Push-up to punches | 2 | 20 Sec/10 Sec |
| Diamond Push-Ups | 1 | 20 Sec/10 Sec |
| Plank shoulder taps | 1 | 20 Sec/10 Sec |
| Dips | 1 | 20 Sec/10 Sec |
| Oblique twist | 2 | 20 Sec/10 Sec |
| Tuck ins | 1 | 20 Sec/10 Sec |
| Bicycle Crunches | 1 | 20 Sec/10 Sec |
| Crunches | 1 | 20 Sec/10 Sec |
| Hand release push-ups | 2 | 20 Sec/10 Sec |
| Plank shrugs | 1 | 20 Sec/10 Sec |
| Military press | 1 | 20 Sec/10 Sec |
| Slow to explosive push ups | 1 | 20 Sec/10 Sec |
| Push Ups | 2 | 5 reps |
| Bicycle Crunches | 1 | 5 reps |
| High knees | 1 | 5 reps |
Workout 5 (Fired Up Friday) Cardio 2
| Exercise | Sets | Reps |
| Jumping Jacks | 3 | 20 sec/30 sec |
| Hollow man | 1 | 20 sec/30 sec |
| Heel taps | 1 | 20 sec/30 sec |
| Burpees | 4 | 20 sec/30 sec |
| 180* jump squat | 1 | 20 sec/30 sec |
| Suicide runs | 1 | 20 sec/30 sec |
| Jack squat | 1 | 20 sec/30 sec |
| Fast feet | 4 | 20 sec/30 sec |
| Push Ups | 1 | 20 sec/30 sec |
| Knee touch jump squat | 1 | 20 sec/30 sec |
| Mountain Climber | 1 | 20 sec/30 sec |
| Speed skater | 4 | 20 sec/30 sec |
| Pop squat | 1 | 20 sec/30 sec |
| In-out abs to burpees | 1 | 20 sec/30 sec |
| Butt kicks | 1 | 20 sec/30 sec |
| Low plank to shoulder tap | 2 | 20 sec/30 sec |
| Superman | 1 | 20 sec/30 sec |
| Crunches | 1 | 20 sec/30 sec |
| T push-ups | 1 | 20 sec/30 sec |
| Downward dog to plank punches | 2 | 20 sec/30 sec |
| Pop side lunges Alternating | 1 | 20 sec/30 sec |
| Squats | 1 | 20 sec/30 sec |
| Plank | 1 | 2 mins |
Workout 6 (Super Saturdays) Strength Workout w/ Chair
| Exercise | Sets | Reps |
| Side to side squat | 3 | 20 sec/ 30 sec |
| Jog | 1 | 20 sec/ 30 sec |
| Jack punches | 1 | 20 sec/ 30 sec |
| Heel elevated split squat | 2 | 20 sec/ 30 sec |
| Split squat pulses | 1 | 20 sec/ 30 sec |
| Elevated push-ups | 2 | 20 sec/ 30 sec |
| Incline push-ups | 1 | 20 sec/ 30 sec |
| Push ups to chair taps | 1 | 20 sec/ 30 sec |
| Push-up hold | 1 | 20 sec/ 30 sec |
| Chair step-up | 2 | 20 sec/ 30 sec |
| Chair squat | 1 | 20 sec/ 30 sec |
| Chair squat jumps | 1 | 20 sec/ 30 sec |
| Squat hold | 1 | 20 sec/ 30 sec |
| Feet elevated plank | 2 | 20 sec/ 30 sec |
| Chair plank | 1 | 20 sec/ 30 sec |
| Chair knee ups | 1 | 20 sec/ 30 sec |
| Chair crunches | 1 | 20 sec/ 30 sec |
| 4 chair jacks, 4 standing jacks | 2 | 20 sec/ 30 sec |
| 4 Chair High Knees, 4 High Knees | 1 | 20 sec/ 30 sec |
| 4 Chair Knee Ups, 4 Tuck Jumps | 1 | 10 reps |
| High knees | 1 | 10 reps |
| Mountain Climber | 1 | 10 reps |
| Stiff leg deadlift | 4 | 25 |
