32 Tabata intervals (20 sec work / 10 sec rest): 8 x Pull-Ups, then 8 x Push-Ups, then 8 x Sit-Ups, then 8 x Air Squats, with no break between movements. Score is total reps across all 32 intervals.
Primary movement: Bodyweight Tabata
Tabata Something Else strings four back-to-back Tabatas - pull-ups, push-ups, sit-ups, squats - into 16 minutes of 20-seconds-on, 10-seconds-off intervals, scored as total reps. Unlike a true Tabata (where the lowest interval counts), here every rep adds up, which turns it into a strategy problem: sprint the early intervals of each movement and die, or find the output you can clone eight times. The push-up Tabata is the famous graveyard - by interval five, gravity has usually doubled.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 250 | 225 |
| intermediate | 330 | 300 |
| advanced | 410 | 375 |
| elite | 500+ | 460+ |
Total reps across all 32 intervals.
Target the number you can hold for all eight intervals, minus one: if you can sprint 15 pull-ups, plan 9-10 per interval. Push-ups are the crux - open at 10-12 even though 20 feels available, because intervals 6-8 at 3 reps wreck totals. Sit-ups and squats are rhythm stations: find a cadence that fills exactly 20 seconds. Use each 10-second rest deliberately: hands off the floor, two breaths, reset. Score by movement to find your weakest Tabata for next time.
Scaled: ring rows, knee push-ups, sit-ups and squats in the same 32-interval format. The format needs no other modification - it self-scales by output.
Log every result, see your progress over time, and know exactly where you stand.