During this 21-day challenge, we will prepare two Tabata workouts every day that you can follow wherever and whenever you want.

What is a Tabata workout?

• A Tabata workout consists of 8 rounds of 20 seconds of effort and 10 seconds of rest, a total of only 4.
• Each workout has a demo video in which a coach demonstrates the exercises and completes them with you.
• Tabata A only uses body weight, Tabata B works with weights.

Log in every day and you will immediately end up where you left off.

Did you miss a day? No worries, you always have access to the workouts from the day(s) before.

• During the Tabata video, you will see a short preview of the next exercise at the start and each rest. Rest while you watch, then perform the exercise for 20 seconds. A voice will guide you with the timing.
• At the bottom of each page, you can complete the workout using the Mark Complete button.

Video not starting? This can sometimes be due to your network connection. Try pressing ‘pause’ first and then ‘play’ again.

• Do you have doubts about the execution? First watch the instructional videos below the Tabata video.
• Is there an exercise you can’t do? Adjust it! A push-up can be done on the knees, a squat as a half squat.

Intensity is crucial: perform the exercises for 20 seconds at maximum strength. You can follow the pace of the coach, but you don’t have to. Train as hard as possible within your limits and gradually build up the intensity. Some exercises return – try them with more speed or weight.

• The Tabata video lists the equipment you will need. Depending on the surface, a training mat can be useful, but a blanket or carpet also works well as an alternative.

• Tabata B requires weights, as the coach demonstrates. Don’t have weights? No problem! Fill bottles of various sizes with water, sand or pebbles as an alternative.

• As a member, you will have access to a closed community where you can share information, protected from misuse by third parties.
• You can upload a profile and cover photo via ‘Profile’ in the menu bar.

Group: Your team leader can create a private group and invite you. The invitation will appear under ‘Notifications’ in the menu bar. Accept it to get in touch with your teammates.

Are you the team leader? Then you have received an email with the onboarding process for your team.

• Each completed Tabata workout earns you 1 point. You can view your total points under ‘Points’ in the menu under your profile.
• Curious about your position within the team? Go to ‘Groups’ and ‘My Groups’ in your profile and check the ‘Leaderboard’ tab for the ranking