Bobby Maximus' Bodyweight Tabata Workout Torches Your Muscles

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Bobby Maximus, former UFC fighter, fitness personality, and author of the Men’s Health Maximus Body book, hosted the latest session. Maximus makes a point to train without equipment even when he has a fully-stocked gym at his disposal—so creating an accessible session for guys stuck at home without access to gear fits perfectly to his training style.

This week, Maximus shared his own spin on one of the most popular training setups for guys short on time and space: the Tabata protocol. In its strictest form, the method consists of 8 rounds of 20 seconds of all-out work, then 10 seconds of rest (yes, that makes it a HIIT workout, for anyone wondering). You wind up packing a ton of effort into just 4 minutes of training. “Super simple, super devastating if you do them right,” Maximus says.

You’ll take on this session using four bodyweight movements—but the point is to learn the protocol so you can plug in your own exercises if you want to strike out on your own. “I’m all about empowering people to be the best that they can be, and I don’t have secrets,” Maximus says. “I don’t want there to be a secret. I want you to never need me again, so you can be self-sufficient and do your own thing.”

The whole workout will take just 16 minutes. Can you handle it?

Bobby Maximus’ Bodyweight Tabata Blast

Perform each exercise for 8 rounds of 20 seconds of work, 10 seconds of rest

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

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