30-Day Fitness Challenge, Day 13: Cardio + Flexibility

30 day fitness challenge
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You're on Day 13 of the 30-Day Gym-Free Fitness Challenge. To return to the main challenge page, click here.

It's time for another Tabata challenge, repeating the same Tabata program you did earlier in the week. If you'd like a change, simply try the version you didn't do the first time around. Don't forget to warm up – you’ll perform better and reduce the likelihood of injury. 

Option #1: Bodyweight Tabatas

For each of the exercises, you'll do as many reps as possible in 20 seconds, then rest for 10 seconds before moving to the next exercise. Repeat them two times through for a total of eight work-rest intervals. After completing all eight rounds, rest for a minute before repeating the full Tabata three more times. Rest an additional minute after completing each Tabata.

squat jacks
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mountain climbers
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bear crawls
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broad jump to backward hop
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Option #2: Sprint Tabatas

Sprint as fast and as far as you can for 20 seconds, rest 10 seconds, then repeat, performing a total of eight rounds. After you finish a Tabata, walk slowly for a minute to recover, then dive right into the next Tabata. As with the option #1 bodyweight routine, you'll complete a total of four four-minute Tabatas to finish the workout.

Post-cardio 10-minute stretch

Don't skip your stretch! Flexibility is one of the five components of fitness, and it's vital to long-term mobility and a pain-free lifestyle.

triceps stretch
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Triceps stretch, 30 seconds per side

shoulder stretc
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Shoulder stretch, 30 seconds per side

chest stretch
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Chest stretch, 30 seconds per side

Quad stretch
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Quad stretch, 30 seconds per side

forward fold
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Forward fold, 60 seconds

hip flexor stretch
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Hip flexor stretch, 30 seconds per side

standing calf stretch
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Standing calf stretch, 30 seconds per side

seated hamstring stretch
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Seated hamstring stretch, 30 seconds per side

supine figure 4 stretch
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Supine figure-4 stretch, 30 seconds per side

butterfly stretch
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Butterfly stretch, 60 seconds

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