Tabata Squat/Bridge Intervals
Now we're into the intense interval training segment of the FitDaily program. This time you don't need to worry about "cardio" exercises. You're going to work on the prescribed exercise at full-intensity for 20 second periods, followed by 10 second breaks. Each cycle lasts four minutes.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	3	Spend a few minutes warming up and stretching out as needed.
	Air Squat	8	20	Begin doing air squats as quickly as you can safely. Try to move fast without breaking good form. Work for 20 seconds, then rest 10 seconds. Continue without any break (other than the 10 second rest) for 4 minutes.
	Bridge	4	20	Take a two minute break after squats and then set up the timer again. This time you're going to switch between bridges and sit-ups using the same Tabata intervals. 20 seconds of bridges, 10 second break. 20 seconds of situps, 10 sec break, then back to bridges. Continue again for 4 minutes total.
	Situp	4	20	As described above, perform situps on the even Tabata intervals and bridges on the odd ones. 20 sec on, 10 sec off, total for both exercises of 4 minutes (4 sets per exercise).
	Run, Jog, or Walk	1	3	Spend 3 minutes cooling down at 65% of your max heart rate (your aerobic pace). You should have spent a total of 8 minutes working, not counting the warm-ups, cool-downs or 2 min break in between.

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