When you’re on vacation, you may not want to spend a ton of time working out; you may be too busy to squeeze in a long gym session. That’s where this high-intensity hotel room Tabata workout comes in.

You don’t need a gym or any equipment. All you need is your bodyweight to get a serious fat-burning workout. In just 16-minutes, you’ll optimize your time, burn fat, and keep on-track with your fitness goals, even while you’re away from WFC.

The WFC Tabata Program

  • Workout hard for 20 seconds

  • Rest for 10 seconds or jog in place

  • Complete 4 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds


Stand with feet shoulder width apart and point your toes out about 30 degrees.  Lean over while you unlock your hips and knees at the same time, shove your knees out on the bottom so that your knees line up over your feet. Drive up with your hips from the bottom. (Starting Strength method)
 Tip:   Do not go further down than an inch below parallel.

2. Air Jax

Jump up into the air as you begin a regular jumping jack, swinging your arms over head. Remember to land with a bent knee and absorb the landing with your legs and not locked knees. 

3. Wall Sit

Place your back against the wall, step your feet about 2 ft away from the wall and place them shoulder width apart. Slide down the wall until your hip crease is slightly lower than the top of your knee and hold. You should feel this exercise in your quads and not your knees. 


4. Sprint

Raise your knees up higher during this run and increase your speed.

5. Push-Ups

Place your hands shoulder width apart and keep your body rigid as you bend at the elbows only. Elbows should not flare out to the sides, they should be kept at a 45 degree angle. 

6. Squat Thrusts

Stand with your feet shoulder width apart, squat down until your hands reach the ground, shoot your feet back and straighten your knees. Hop your feet back under you and jump up in the air. Do not let your abs relax on the bottom, keep your core tight.


7. Hip Bridge

Lay on the ground on your back and bend your knees until your heels slide back under your knee. Raise your hips and squeeze your glutes at the top. Do not arch your back, keep your hips in line with your knees at the top. Hands will be flat on the ground.

8. Mountain Climbers

Start on the ground with your hands shoulder width apart like a push up and legs straight out behind you. Bring one knee at a time towards your chest, alternating them quickly. Do not bend your elbows or let your abs relax on the bottom.

Rest 30 seconds between rounds and repeat 4 times.

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