Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

Perform 2 rounds of:

press Jacks 15/20 ea.
jump rope
box jumps

Post total Tabatas completed to comments

On today's workout: 

From time to time we stray from our usual 20 mins, or so.  Sometimes our workouts are 4 min long.  Other times they are over 40.  Today's is the latter.  It won't be long before it warms up and we'll all be outside huffing and puffing.  This workout should knock the cobwebs off those winterized and hibernating lungs.  

Go hard at Tabatas.  Seriously.  Dr. Tabata's protocol called for 170% of your VO2max during the 20 second "on" portions of this workout.  That is ULTRA intense, like flat-out! 

In 1996 when he published the findings of his HIIT "Tabata" protocol, it initially involved Olympic speed skaters who worked for 4 minutes TOTAL.  Results from these "measly" 4 mins were astonishing.  Athletes using his protocol of 4 mins 4x/wk increased aerobic conditioning at the same rate (actually higher) as those doing steady state cardio training 5x per week for an hour, or more.  The difference was those doing Tabata's also increased anaerobic conditioning.  This was groundbreaking because the steady state athletes gained relatively none.

GPP has learned to adapt Dr. Tabata's workouts to serve our needs better.  Purists will say, "anything more than 4 mins is wasteful and unnecessary."  We disagree.  We've found amazing health and fitness benefits in expanding this protocol.  We are convinced that there is nothing wasteful, or unnecessary about tremendous health and fitness benefit.   

Good read:

Life in New York City - Learn how GPP Certified Instructor Keri B. gets her storm on in a 300 sq/ft studio apt in the Upper Westside of Manhattan.  Featured post on


Ute Dance Team hits the floor of the Huntsman Center with some GPP!