Tactical Tabata: 30 Day High Intensity Workout

The Tactical Tabata 30 day workout program was designed by Army Master Fitness trainer, Marcus Wallace, to get you in military shape in just 30 mins a day.

Workout Summary

Lose Fat
Full Body
4 weeks
30-45 minutes
Male & Female
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Workout Description

If you are into high intense interval training then you must have heard of the Tabata Training Protocol. These workouts are designed to get your heart rate up in a short period of time and train all the energy systems together.

Tabata workouts will make you fit; you will be burning calories during and after your training. The main reason Tabata works so well is the work to rest cycle. You only have 10 seconds to rest after 20 seconds of work.

Doing this training style will make you feel like there isn’t enough time to fully recover. This will work wonders in helping you build endurance and get in prime shape.

The Tabata protocol format is 20 seconds of a very high intense exercises (burpees, jump squats, pushups etc.) and 10 seconds of rest and repeat 8 times for a total of 4 minutes.

Tabata training was established for world class athletes by Dr. Izumi Tabata, a professor in Japan and head coach for the Japanese speed skating team. His philosophy was to have his athletes do very short bursts of high intense exercise followed by short rest. The ultimate goal was to improve their performance.

Dr. Izumi ran tests using the 170% VO2 max with 4-minute Tabata workouts using a bike. He compared the results with athletes who followed 3-4 rounds of 30 seconds, with 2 minutes of rest, and the results showed Tabata athletes improved their VO2 max. Thus, the Tabata athletes used oxygen more effectively.

The following program is the Tactical Tabata program. It was developed through my times in the Army where I traveled to remote locations and still wanted to do effective workouts when there was no equipment available. It only requires bodyweight exercises but is designed to test your physical limits in just 30 minutes.

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Pre-Tactical Tabata Fitness Test

Before you start the Tactical Tabata Program take the following Fit Test:

Planks: Until failure

  • Excellent: More than 2 Mins
  • Good: 75 Secs - 2 Mins
  • Average: 45 Sec - 75 Sec
  • Poor: < 45 Secs

Air Squats: Until failure

  • Excellent: 50 Reps or more
  • Good: 30-49 Reps
  • Average: 16-29 Reps
  • Poor: < 15 Reps

Pushups: Until failure

  • Excellent: 50 Reps or more
  • Good: 30-49 Reps
  • Average: 16-29 Reps
  • Poor: < 15 Reps

Burpees: Until failure

  • Excellent: 45 Reps or more
  • Good: 35-44 Reps
  • Average: 25-39 Reps
  • Poor: < 15 Reps

Remember to write down all your numbers from the Fit Test. Take it again after the 30 day program so you can see for yourself how much you’ve progressed.

Tactical Tabata Program Overview

This workout program will help improve both energy systems: anaerobic and aerobic. Doing high intensity interval training with shorter rest periods will increase your performance. Your workouts will also take less time. The workouts are designed to confuse the muscles so you won’t be bored during the 30 days.

Workout 1 (Metabolic Monday) Total Body Workout

Exercise Rounds Work/Rest
A1. Jog 3 20 Sec/10 Sec
A2. Squat w/ Knee Raise - -
A3. Plank Shoulder Taps - -
B1. Shoulder Tap Push Ups 3 -
B2. Jump Squats - -
C1. Hand Release Push Ups 2 -
C2. Lunge Jumps - -
C3. Diamond Push Ups - -
C4. Pop Squats - -
D1. Push Up to Burpee 4 -
D2. High Low Plank - -
E1. Low Plank Hold 2 -
E2. Squat Hold - -
E3. Lunge Hold - -
F1. Frog Jumps 4 -
F2. Knee Push Up to High Plank - -
G1. Push Ups 2 Min 5 Reps
G2. Squats - 5 Reps
G3. High Low Planks - 5 Reps
G4. Squat Thrust - 5 Reps

Workout 2 (Turbo Tuesday) Cardio Conditioning

Exercise Rounds Work/Rest
A1. Walk Outs to Shoulder Taps 3 20 Sec/10 Sec
A2. Half Jacks - -
A3. Hop Squats - -
B1. Plank Jacks to In-Out Abs 4 -
B2. Standing Jacks to Vertical Jumps - -
C1. Mountain Climbers 2 -
C2. High Knees - -
C3. 2 Squats to Jump Squats - -
C4. 2 Wide Pike Ups to Burpees - -
D1. Butt Kicks 4 -
D2. Plank Butt Kicks - -
E1. High Low Plank 2 -
E2. Hop Squat - -
E3. Chest Opener Jacks - -
E4. Plank Arm and Leg Jacks - -
F1. Ski Abs 4 -
F2. Ski Jumps - -
G1. Plank Jacks 2 Min 5 Reps
G2. Jump Squats - 5 Reps
G3. Butt Kicks - 5 Reps
G4. Ski Jump - 5 Reps

Workout 3 (Wild Out Wednesdays) Legs & Abs

Exercise Rounds Work/Rest
A1. Squats 3 20 Sec/10 Sec
A2. Jog - -
A3. Lunges - -
B1. 2 Squat Pulses to Squat 2 -
B2. 2 Squat Pulses to Jump Squats - -
B3. Squat Pulses - -
B4. 2 Squat Pulses to Side to Side Hops - -
C1. Leg Raises 2 -
C2. Flutter Kicks - -
C3. Leg Crosses - -
C4. Six Inch Holds - -
D1. Alternating Lunge Pulses 2 -
D2. Lunge Jumps - -
D3. Pop Lunge - -
D4. Split Squat Jumps - -
E1. Low Plank 2 -
E2. High Plank - -
E3. Side Plank - -
E4. Plank Toe Taps - -
F1. Lunge Squat 2 -
F2. Lunge, Lunge, Squat - -
F3. Lunge, Lunge, Floor Touch, Squat - -
F4. Jane Fonda - -
G1. Squats 2 Min 5 Reps
G2. Leg Raise - 5 Reps
G3. Lunges - 5 Reps
G4. Calf Raise - 5 Reps

Workout 4: (Turned Up Thursday) Upper Body Workouts

Exercise Rounds Work/Rest
A1. Plank Taps 3 20 Sec/10 Sec
A2. Jog - -
A3. Arm Circles - -
B1. Push Up w/ Row 2 -
B2. Push Ups - -
B3. Balance Row - -
B4. Back Extension to Push Up - -
C1. Half Sits 2 -
C2. Leg Crosses - -
C3. Plank Knee Crunch - -
C4. Plank Punches - -
D1. Push Ups to Punches 2 -
D2. Diamond Push Ups - -
D3. Plank Shoulder Taps - -
D4. Tricep Dips - -
E1. Oblique Twist 2 -
E2. Tuck Ins - -
E3. Bicycle Crunch - -
E4. Crunch - -
F1. Hand Release Push Ups 2 -
F2. Plank Shrugs - -
F3. Military Press - -
F4. Slow to Explosive Push Up - -
G1. Push Ups 2 Mins 5 Reps
G2. Bicycle Crunch - 5 Reps
G3. High Knees - 5 Reps

Workout 5 (Fired Up Friday) Cardio 2

Exercise Rounds Work/Rest
A1. Jumping Jacks 3 20 Sec/10 Sec
A2. Hollow Man - -
A3. Heel Taps - -
B1. Burpee 4 -
B2. 180* Jump Squats - -
B3. Suicide Runs - -
B4. Jack Squats - -
C1. Fast Feet 4 -
C2. Push Ups - -
C3. Knee Touch Jump Squats - -
C4. Mountain Climbers - -
D1. Speed Skater 2 -
D2. Pop Squats - -
D3. In-Out Abs to Burpee - -
D4. Butt Kicks - -
E1. Low Plank to Shoulder Tap 2 -
E2. Superman - -
E3. Crunches - -
E4. Low Crunch - -
F1. T Push Ups 4 -
F2. Downward Dog to Plank Punches - -
F3. Pop Side Lunges Alternating - -
F4. Squats - -
Plank 2 Min N/A

Workout 6 (Super Saturdays) Strength Workout w/ Chair

Exercise Rounds Work/Rest
A1. Side to Side Squats 3 20 Sec/10 Sec
A2. Jogs - -
A3. Jack Punches - -
B1. Heel Elevated Split Squats 2 -
B2. Heel Elevated Split Squat Jumps - -
B3. Heel Elevated Split Squat Pulses - -
B4. Split Squat Pulses - -
C1. Elevated Push Ups 2 -
C2. Incline Push Ups - -
C3. Push Ups to Chair Taps - -
C4. Push Up Hold - -
D1. Chair Step Up 2 -
D2. Chair Squat - -
D3. Chair Squat Jumps - -
D4. Squat Hold - -
E1. Feet Elevated Plank 2 -
E2. Chair Plank - -
E3. Chair Knee Ups - -
E4. Chair Crunch - -
F1. 4 Chair Jacks, 4 Standing Jacks 2 -
F2. 4 Chair High Knees, 4 High Knees - -
F3. 4 Chair Knee Ups, 4 Tuck Jumps - -
F4. 4 Chair Punches, 4 Squat Punches - -
G1. High Knees 2 Mins 10 Reps
G2. Push Ups - 10 Reps
G3. Mountain Climbers - 10 Reps
Stiff Leg Deadlift 4 25

Bonus Workouts

If you feel you need an extra workout to take yourself to even higher level.

Final Notes

Tactical Tabata is designed to change up your workouts, burn more calories, and for you to get more out of your workouts in less time.

These intervals are short and you will feel them. Keep telling yourself it's only 30 minutes. Be sure to listen to your body if you need extra rest. If you need to modify exercises please do so.

These workouts are very taxing on the body, but you will love the results. I’m your trainer for the next 30 days, I will be doing every workout with you in the comfort of your own home, hotel or wherever you wish to train.

18 Comments+ Post Comment

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Posted Wed, 06/03/2020 - 17:42
William Guiilon

Hello fitness pals,
I completed the 28 day program and added the express workout in addition to each of the days to make it a little more challenging. I've been going through the 28 day program a second time but this time around decided to try it with a weighted vest (12lbs). It has been quite challenging and fear that it might be eating away at my muscles instead of targeting fat due to the increase in weight and these workouts being designed for body-weight training. My main goal is to improve overall fitness while losing body fat to get that 'shredded' look. I have several years of weight training and cardiovascular fitness under my belt so a challenge is not what I'm scared of but rather the loss of muscle mass. Do you think the addition of the vest is a bad idea, if so how come?

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Posted Mon, 04/20/2020 - 13:03

Hello! Thank you for these trainings!
I'd like to know about how many calories this exercise burns approximately?
Thank you in advance.

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Posted Mon, 03/23/2020 - 23:55

Thank you so much for sharing this, needed to work up some sweat during the quarantine. The videos are super helpful too!

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Posted Sun, 03/01/2020 - 22:46

Can I do this along with lfiting in the gym?

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Posted Tue, 12/31/2019 - 09:57
Andre Bryant

I’m in the military and need to row/prepare at least twice a week non consecutive days as this is part of my fitness test. How do I fit this workout in without overload?

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Posted Thu, 10/17/2019 - 06:36
Jamie Bacon

Would this work as a mini cut after a gaining phase? What would the muscle loss be like if it was just this workout without weights? Would you recommend doing this along side light weights?

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Posted Sat, 10/19/2019 - 11:29
Marcus Wallace

Yes this can work as cut, but I recommend doing just this program won’t be no muscle loss Due to the fact you will be doing a lot of strength movement like pushups and explosive plyometrics

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Posted Thu, 08/29/2019 - 19:01
Fabiola Pachecano

This was amazing, full on sweat fest after the first set. I am hooked.

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Posted Thu, 08/15/2019 - 16:08
William Hinebrick

Why do you not have a video for Thursday and Friday?

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Posted Fri, 08/16/2019 - 16:35

Hi William,

All videos should be listed. They appear on my page?

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Posted Mon, 08/12/2019 - 20:06


With this workout do you exercise A1-A3 as one lot of tabata for the about rounds listed, then rest then do the next exercise B1-B4 as another Tabat rest and so on. Or do you do it as one big tabata still operating as 20sec on 10 sec rest?

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Posted Sun, 07/21/2019 - 07:54
Mohit Sharma

There is bullets like A1, A2, A3..etc... It this stand that all you have to do or one of them to do...I didn't get that

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Posted Sun, 07/14/2019 - 14:32

There's no workout for Sunday. Is Sunday a rest/light cardio day?

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Posted Mon, 07/15/2019 - 20:10
Marcus Wallace

Yes Sunday is a complete rest and recovery day

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Posted Wed, 07/03/2019 - 09:47

How many reps/rounds are to be done...when number of reps/rounds is not mentioned

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Posted Wed, 07/03/2019 - 10:28

Hi Sunny,

The rounds are listed by the first exercise in each circuit. It's supposed to be 20 secs on 10 secs rest for every exercise

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Posted Tue, 07/02/2019 - 11:30
Jonny W

Hey i was just wondering should i do this as well as training with weights?

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Posted Tue, 07/02/2019 - 16:40

Hi Jonny,

I'd recommend doing one or the other.