Challenge
15 Day Tabata Fat Burn Challenge
Fifteen days of Tabata intervals: full body, upper body, lower body and abs.
- 15 days
- 9–39 min
- All levels
- Bench (optional) (1 day), Dumbbells, Jump Rope (optional) (1 day), Jump Rope (1 day), Stability Ball (optional) (1 day)
Who it's for
This is for you if you like short, hard intervals and want a clear 15 day run with no rest days. It suits all levels, and most days take 9 to 39 minutes. If you want abs every single day, try the 30 Day Defined Abs Challenge. If you want recovery built in, the 15 Day Reset Challenge is a better fit.
What you need
Most days need nothing at all. For the dumbbell days, bring a light pair and a heavy pair, and a medium pair for the lower body day. A jump rope is used on Day 8, and it's optional on Day 13 (no rope, do a ghost rope). A bench or stability ball is optional on Day 6, and a box or chair helps for dips.
How it works
You train every day for 15 days, one workout a day. The days rotate through full body, upper body, lower body and abs. Abs days run about 10 to 13 minutes, and the big dumbbell sessions on Days 6, 8 and 15 run 37 to 39 minutes. Most workouts use Tabata timing: 20 seconds of work and 10 seconds of rest. Others go 30 seconds per move with no rest.
- Go heavier for goblet squats, thrusters, rows and push press, and lighter for raises, curls and shoulder presses.
- Day 10 is only 9 minutes with no repeats, so save it for a day when you're short on time.
- Set up your dumbbells and jump rope before Days 2, 6, 8, 9 and 15 so you don't lose the rhythm.
Try day 1: Full Body Tabata HIIT Workout: No Equipment
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1
- Day 1Full Body Tabata HIIT Workout: No Equipment · 25 min
- Day 2Tabata HIIT Workout · 21 min
- Day 3Tabata Full Body Workout: No Equipment · 19 min
- Day 4The Best Abs Workout for Fast Results · 13 min
- Day 5Full Body HIIT Tabata Workout + Abs · 29 min
- Day 6Upper Body Tabata HIIT with Dumbbells · 39 min
- Day 7Total Abs Workout: Intense Abs · 12 min
Week 2
- Day 8Intense Bootcamp Workout · 38 min
- Day 9Lower Body Workout: Dumbbell Tabata · 19 min
- Day 108 Minute Tabata HIIT Workout: No Repeats · 9 min
- Day 11Total Ab Workout: HIIT Abs · 24 min
- Day 12Hardest Full Body Workout: No Equipment · 13 min
- Day 13Jump Rope Workout + Bodyweight Tabata HIIT · 17 min
- Day 1410 Minute Ab Workout · 10 min
Week 3
- Day 15Full Body Dumbbell Challenge: Strength & Core · 37 min
Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.