Short on time, have no equipment but need a full body workout? Then look no further. Try our FIT workout below:

ROUND ONE
1 Slow jog
2 Shoulder tap press up/ shoulder tap kneeling press up/ kneeling shoulder tap press up
3 High knee jog at 60%
4 Double lunge double squat
5 Sprint 10s each at 80%, 90% & 100%
6 Travelling front support
7 Hop to squat to tuck jump/ hop to squat to pencil/ hop to squat
8 Knee to elbow press up/ knee to elbow then press up/ knee to elbow then kneeling press up
9 Op to double squat
10 Persian press up/ kneeling Persian press up
ROUND TWO
1 Slow jog
2 Alternating lunge
3 Jacks with pause
4 Floor touch squats
5 Double jacks with pause
6 Double lunge hop to squat to tuck jump/ double lunge hop to squat to pencil/ double lunge hop to squat
7 Mountain climbers/ slow mountain climber
8 Double lunge hop to squat
9 Low tucks/ low jump
10 Speed squats
ROUND THREE
1 Slow jog
2 Shoulder tap press up/ shoulder tap kneeling press up/ kneeling shoulder tap press up
3 High knee jog at 60%
4 Double lunge double squat
5 Sprint 10s each at 80%, 90% & 100%
6 Travelling front support
7 Hop to squat to tuck jump/ hop to squat to pencil/ hop to squat
8 Knee to elbow press up/ knee to elbow then press up/ knee to elbow then kneeling press up
9 Hop to double squat
10 Persian press up/ kneeling Persian press up
ROUND FOUR
1 Alternating shoulder tap/ kneeling shoulder tap
2 Elbow plank
3 Shoulder tap press up/ shoulder tap kneeling press up/ kneeling shoulder tap press up
4 Left arm side plank
5 Persian press up/ kneeling Persian press up
6 Right arm side plank
7 Knee to elbow press up/ knee to elbow then press up/ knee to elbow then kneeling press up
8 Boat hold
9 Speed push ups/ kneeling speed push ups
10 Extended plank

Use the exercise regressions when needed to keep a high work output. We recommend downloading the Tabata Pro app so you can focus on the workout rather than having to keep an eye on the clock.

Any questions about this post please get in contact.