Table 1. Exercises included in the 20-minute Tabata workout.
Minute 1 Minute 2 Minute 3 Minute 4
Segment 1 High Knee Run Plank Punch Jumping Jacks Side Skaters
Segment 2 Jump Rope In/Out Boat Line Jumps Push-Ups
Segment 3 Burpees Russian Twists Squats Lunges
Segment 4 Mt. Climbers Push-Ups Split Squat Box Jumps
Each exercise was repeated twice at a ratio of 20 sec exercise/10 sec rest