Tabata Finisher — 100 Total Reps
Tabata workouts are legendary for delivering high returns in short timeframes. Built on 20 seconds of work followed by 10 seconds of rest — for 8 rounds — this format adds up to just 4 minutes of effort.
Now, add an RB100 twist: go hard enough to reach 100 total reps in 4 minutes.
This is the Tabata Finisher 100 Rep Challenge — a short, sharp metabolic shock that doubles as a finisher, test, or mental toughness drill.
“The clock is your enemy — and your coach.”
— RB100.Fitness
Why Tabata Works
- Maximizes output in a short time window
- Trains aerobic and anaerobic systems simultaneously
- Increases lactate threshold and VO2 max
- Creates a time-efficient way to finish a workout on a high
- Boosts mental resilience under time pressure
The Format
- Set a timer for 8 rounds of 20 seconds on, 10 seconds off
- Choose a movement (bodyweight or loaded)
- Perform as many quality reps as possible in each 20-second interval
- Total your reps after 8 rounds. Can you reach 100?
Movement Options
- Burpees
- Kettlebell swings
- Jump squats
- Dumbbell snatches
- Push-ups
- Med ball slams
- Sit-ups or V-ups
Progressions & Variations
- Use heavier weights for advanced athletes
- Combine two movements (e.g. 4 rounds each of push-ups + squats)
- Try EMOM-into-Tabata sessions for extra challenge
- Do multiple Tabata sets with different movements and rest between blocks
Coaching Tips
- Keep your form clean as fatigue sets in
- Don’t start too hot — pace the early rounds
- Focus on breathing rhythm during rest
- Log your reps each round to track progress and stay motivated
Recovery Protocol
- Cool down with light cardio or mobility work
- Hydrate and refuel post-workout
- Foam roll the targeted muscle group to reduce DOMS (Delayed Onset Muscle Soreness)
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