This workout was sent in by Rosie Goldsmith for use on our fabulous workout site: BootCraft
Shuttle and Tabata
Drill Length: 30 minutes
Minimum Group Size: 1+
Equipment needed: Cones
Set Up
Mark out 3 shuttle distances with cones. Use shorter distances for a quick drill or longer distances for a full workout.
How it works
Everyone will:
- Run to the 1st cone and back and do 10 Burpees
- Run to the 2nd cone and back and do 20 Star Jumps
- Run to the 3rd cone and back and do Mountain Climbers until everyone is back
Then together perform the first tabata set (see below). The tabata timing is 8 rounds of 20 seconds exercise 1 then 10 seconds of exercise 2.
Between each tabata set they repeat the shuttles.
Set 1:
- 20s Push Ups
- 10s Plank
Set 2:
- 20s Squat Jumps
- 10s Squat Hold
Set 3:
- 20s Plank Walks
- 10s Plank Hops
Set 4:
- 20s Static Lunge (left)
- 10s Lunge Hold (left)
Set 5:
- 20s Static Lunge (right)
- 10s Lunge Hold (right)
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
Thanks for the workout. Needed a tabata bootcamp.
Can’t wait to do this one!
I tried this workout this morning and loved it thankyou
Thanks for letting us know Kelly!
Hi Kyle, with the tabata exercises above, do you suggest structuring it as follows
20s Static Lunge (right) directly followed by 10 s lunge hold then 30 seconds rest? (and repeating 8 times)
OR
20s static lunge, then 20s rest x 8 circuits
followed by
10s lunge hold, then 10s rest x 8 circuits
Thank you!