Tabata and mini-circuit training deliver maximum results in minimum time. Every session is built from 19 real workout sources — app circuits, PopSugar HIIT, Fat Shredder protocol, and more. Every exercise included, zero repeats across the series.
How the formats work: Round 1 uses mini-circuit style (30 sec on / 10 sec rest, repeat × 4) — just like the app workouts you shared. Round 2 mixes mini-circuits with strict Tabata blocks (20 sec on / 10 sec rest × 8 rounds). Round 3 is full Tabata intensity with AMRAP finishers. All you need is a mat, a timer, and enough space to move.
Choose your focus
🦵
Lower Body
Squats, lunges, glutes & leg circuits in Tabata format
All you need: A mat, a timer (or any interval app), and enough floor space to do a jumping jack. No equipment required — every exercise in this series is bodyweight only.