My own TABATA Workout (Form 2) by Siti Hajar

My own TABATA Workout (Form 2) by Siti Hajar https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y en-us 2021-02-04 08:42:11 UTC 2025-10-11 13:28:30 UTC hello@padlet.com https://padlet.net/icons/png/1f938-2642.png Thi Yixuen https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511696669 [ star jump ] 30 sec
[ high knees ] 20 sec
[ mountain climber ] 20 sec
[ burpees ] 10 sec
[ squat jump ] 10 sec
[ high knee running ] 30 sec
[ ankle hops ] 30 sec
[ balance chop ] 20 sec
[ thrusters ] 10 sec
[ jump rope ] 60 sec

all rest 10 min

]]> 2021-05-11 01:35:31 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511696669 Hao Zhe https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511697071 1) Star jump (20 sec)
10 sec rest
2) Sit up (20 sec)
10 sec rest
3) Shoulder plank (20 sec)
10 sec rest
4) Burpee (20 sec)
10 sec rest
5) Mountain climbing (20 sec)
10 sec rest
6) Squats (20 sec)
10 sec rest
7) Running in place (20 sec)
10 sec rest
8) High knees (20 sec)
10 sec rest]]> 2021-05-11 01:35:39 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511697071 Tian Ler https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511697748 Star Jump 30seconds
sit up 50
Push Up 50
Plank60seconds
squat 2minutes x3
Balance left leg 1minutes 2set
Balance right leg 1minutes 2set
dumbbells left hand 25 2 set
Dumbbells right hand 25 2 set
Run 5 minutes
jump high x20
That all :)
no rest]]> 2021-05-11 01:35:56 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511697748 KhayWen https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511698648 Sit up 20 second
10s rest
Push Up 20 seconds
10s rest
Plank 1 min
10s rest
Star Jump 20 seconds
10s rest
Burpee 20 seconds
10s rest
High knees 20 seconds
10s rest
Mountain climber 20 seconds
10s rest]]> 2021-05-11 01:36:15 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511698648 Hong Jun https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511699587 1.Jumping Jacks(20 sec)
10 sec rest
2.High Knees(20 sec)
10 sec rest
3.crunch(20 sec)
10 sec rest
4.push-up(20 sec)
10 sec rest
5.sit up(20 sec)
10 sec rest
6.leg raise(20 sec)
10 sec rest
7.mountain climber(20 sec)
10 sec rest
8.plank(20 sec)]]> 2021-05-11 01:36:36 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511699587 Khai Xien https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511700277 Push up (20s)
Burpees (20s)
Shoulder length push up (20s)
Plank reach under (20s)
Mountain climber (20s)
Plank up down (20s)
Superman (20s)
Normal plank 1 min
Side plank 30s each side
Left/right hand plank 30s each side ]]> 2021-05-11 01:36:51 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511700277 Yu Xi (Alexis) https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511700745 1. Star Jump (20 seconds)
2. Plank (20 seconds)
3. Push Up (20 seconds)
4. Sit Up (20 seconds)
5. Bicycle crunches (20 seconds)
6. Mountain Climbers (20 sec)
7. Burpees (20 sec)
8. Squats (20 sec)]]> 2021-05-11 01:36:59 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511700745 Jae Mi https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511700960 1) Star jump (20 sec)
- 10 sec rest
2) Plank (20 sec)
- 10 sec rest
3) Mountain climber (20 sec)
- 10 sec rest
4) Push up (20 sec)
- 10 sec rest
5) Sit up (20 sec)
- 10 sec rest
6) Burpees (20 sec)
- 10 sec rest
7) Bicycle crunches (20 sec)
- 10 sec rest
8) Squats (20 sec)
- 10 sec rest]]> 2021-05-11 01:37:04 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511700960 Jia Xuan https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511701097 1. Star jump (20 sec)
2. Sit up (20 sec)
3. Plank (20 sec)
4. Mountain climbers (20 sec)
5. Squats (20 sec)
6. Wall sit (20 sec)
7. High knees (20 sec)
8. Jumping lunges (20 sec)]]> 2021-05-11 01:37:07 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511701097 Reiko https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702382 1. Burpees (20 sec)
rest 10 sec
2. Push up (20 sec)
rest 10 sec
3. Star jump (20 sec)
rest 10 sec
4. Elbow plank(20 sec)
rest 10 sec
5. Side plank L (20 sec)
rest 10 sec
6. Side plank R (20 sec)
rest 10 sec
7. Jackknife (20 sec)
rest 10 sec
8. Bicycle crunch (20 sec)]]> 2021-05-11 01:37:37 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702382 Sun Leong https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702588 1) Star jump 20 sec
10 sec rest
2) Sit up 20 sec
10 sec rest
3) Plank 20 sec
10 sec rest
4) Push up 20 sec
10 sec rest
5) Mountain climber 20 sec
10 sec rest
6) squat 20 sec
10 sec rest
7) Burpees 20 sec
10 sec rest
8) Bicycle crunches]]> 2021-05-11 01:37:42 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702588 Calvin sep64901_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702680 One arm burpees (20 seconds)
Rest 10 seconds
Mountain climbers (20 seconds)
Rest 10 seconds
Diamond push up (20 seconds)
Rest 10 seconds
Archer push up (20 seconds)
Rest 10 seconds
Jackknife ( Core) (20 seconds)
Rest 10 seconds
Toe touch (Core) (20 seconds)
Rest 10 seconds
Assisted pistol squat (20 sec)
Rest 10 seconds
Bulgarian split squat (20 sec)

]]> 2021-05-11 01:37:44 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702680 Tee Hui Qi https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702692 1. Star Jump ( 20 secs )
rest 10 sec
2. Mountain Climbers (20 secs)
rest 10 sec
3. High Knees ( 20 secs )
rest 10 sec
4. Push ups ( 20 secs )
rest 10 sec
5. Side Leaps ( 20 secs )
rest 10 sec
6. Plank and Tap ( 20 secs )
rest 10 sec
7. Half Burpee ( 20 secs )
rest 10 sec
8. Bicycle Crunch ( 20 secs )
rest 10 sec
9. Crab Dance ( 20 secs )
rest 10 sec
10. Star Jump ( 30 secs )]]> 2021-05-11 01:37:44 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702692 Jia En https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702985 1. Star Jump (20 secs)
10 secs rest
2. Burpees (20 secs)
10 secs rest
3. Lunges (20 secs)
10 secs rest
4. Plank (20 secs)
10 secs rest
5. Squats (20 secs)
10 secs rest
6. High Knees (20 secs)
10 secs rest
7. Mountain Climber (20 secs)
10 secs rest
8. Crunches (20 secs)]]> 2021-05-11 01:37:51 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511702985 Shareef https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703082 1. Star jump - 30s
Rest 10 secs
2. Wall sit - 20s
Rest 10 secs
3. Squats - 30s
Rest 10 secs
4. Burpee - 30s
Rest 10 secs
5. Running in place - 30s
Rest 10 secs
6. Leg Raise - 20s
Rest 10 secs
7. Bicycle crunches - 20s
Rest 10 secs
8. Sit up - 20s
Rest 10 secs]]> 2021-05-11 01:37:54 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703082 Wan Niz sep88661_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703209 1. STAR JUMP (20 sec)
10 sec rest
2. RAISED-LEG PUSH UP (20 sec)
10 sec rest
3. PUSH UP (20 sec)
10 sec rest
4. SQUATS (20 sec)
10 sec rest
5. REVERSE CRUNCH (20 sec)
10 sec rest
6. WALL SIT (20 sec)
10 sec rest
7. MOUNTAIN CLIMBER (20 sec)
10 sec rest
8. PLANK (20 sec)
10 sec rest]]> 2021-05-11 01:37:57 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703209 Emily https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703430 1. Star Jump (20 sec)
2. Plank (20 sec)
3. Mountain climber (20 sec)
4. Push up (20 sec)
5. Squat (20 sec)
6. Sit up (20 sec)
7. Burpee (20 sec)
8. Bicycle crunches (20 sec)]]> 2021-05-11 01:38:02 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703430 Hans Danial https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703918 Mountain Climber (30 sec)
10s rest
High Step (30 sec)
Tricep Dip (50 sec)
Barbell Back squat (20 sec)
1 minute rest
Reverse crunches (20 sec)
Push up (30 sec)
Plank (30 sec)
30 sec rest
Barbell curls (30 sec)
Shoulder press (30 sec)
Tricep Kickback (30 sec)

]]> 2021-05-11 01:38:14 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511703918 Yusuf Iman https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511704163 1.Jumpung jacks(20 secs)
10 sec rest
2.Burpees(20 secs)
10 sec rest
3.Running plank(20 secs)
10 sec rest
4.Squats(20 secs)
10 sec rest
5.Elbow planks(20 secs)
10 sec rest
6.Leg raise(20 secs)
10 sec rest
7.Hanging knee lifts(20 secs)
10 sec rest
8.Push-ups(20 secs)

]]> 2021-05-11 01:38:21 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511704163 Ng JUN hAO https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511704999 1 star jump
2 push ups
3 planks
4 incline push up
5 burpes
6 squat ]]> 2021-05-11 01:38:40 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511704999 Jonathan https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705184 1. Archer Push up (30 sec)
10 second rest
2. Burpees (30 sec)
10 second rest
3. 8kg bar (biceps curl) warm up (10 second)
4. 20kg (biceps curl) (30 times)
20 second rest
5. Pull up (30 second)
6. Push up with weight
7. Squad with weight
8. Plank (1 minute 30 second) ]]> 2021-05-11 01:38:44 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705184 Joelle https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705366 1. Lunges (20 sec)
- 10 sec rest
2. Plank (20 sec)
- 10 sec rest
3. Star jump (20 sec)
- 10 sec rest
4. Mountain climbers (20 sec)
- 10 sec rest
5. Bicycle crunches(20 sec)
- 10 sec rest
6. Squat to lift (20 sec)
- 10 sec rest
7. Leg circles (20 sec)
- 10 sec rest
8. High knees (20 sec)
- 10 sec rest

]]> 2021-05-11 01:38:48 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705366 LOW JING HUAN https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705397 1. Star jump ( 20 sec)
10 sec rest
2. Plank ( 20 sec)
10 sec rest
3. Sit up ( 20 sec )
10 sec rest
4. Push up ( 20 sec )
10 sec rest
5. Mountain climber ( 20 sec )
10 sec rest
6. Squat ( 20 sec )
10 sec rest
7. High knees ( 20 sec )
10 sec rest
8. Jumping lunges ( 20 sec )
10 sec rest]]> 2021-05-11 01:38:49 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705397 Audrey https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705465 1. Star jump (20 seconds)
2. Push up (20 seconds)
3. Plank (20 seconds)
4. Sit up (20 seconds)
5. Squat (20 seconds)
6. Burpee (20 seconds)
7. High knee (20 seconds)
8. Lunge (20 seconds)]]> 2021-05-11 01:38:50 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705465 Abby sep9623 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705551 1. Star jump - 20 sec
2. Burpees - 20 sec
3. Plank - 20 sec
4. Push up - 20 sec
5. Squat - 20 sec
6. Sit up - 20 sec
7. High knees - 20 sec
8. Mountain climber - 20 sec]]> 2021-05-11 01:38:52 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511705551 Zoey sep42651_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511706305 1) Jumping jacks (20 sec)
10 sec rest
2) Burpees (20 sec)
10 sec rest
3) High knees (20 sec)
10 sec rest
4) Mountain climbers (20 sec)
10 sec rest
5) Russian twist (20 sec)
10 sec rest
6) Push-ups (20 sec)
10 sec rest
7) Sit-ups (20 sec)
10 sec rest
8) Plank (20 sec)
10 sec rest]]> 2021-05-11 01:39:09 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511706305 Sy Jac sep74621_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511706657 1. Star jump 20 sec
2. Squats 20 sec
3. Plank 20 sec
4. Push up 20 sec
5. Sit up 20 sec
6. Mountain Climber 20 sec
7. Balance left and right leg
8. High knees 20 sec ]]> 2021-05-11 01:39:17 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511706657 Shannon sep68361_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511706907 1. Star jumps 20 secs
2. Plank 20 secs
3. Burpees 20 secs
10 sec rest

]]> 2021-05-11 01:39:23 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511706907 Hariz Noah sep3398 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511707315 Rehat 24 jam
main game 11 jam

1. Star jump 20 second
2. Rehat 10 seconds
3. push up 20 seconds
4. Rehat 10 second
5. Plank 20 secons
6. rehat 10 second
7. Sit up 20 second
8. rehat 10 second]]> 2021-05-11 01:39:32 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511707315 Lim E Zer https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511708804 jumping jacks
10 sec rest
push up
10 sec rest
crunches
10 sec rest
lunges
10 sec rest
squats
10 sec rest
plank
10 sec rest
burpees
10 sec rest
mountain climb
10 sec rest

]]> 2021-05-11 01:40:04 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511708804 sep4228_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511710818 1. Star jumps(20sec)
No rest.
2. Mountain Climbers(20sec)
10sec rest.
3. Push-up(20sec)
20sec rest.
4. Tuck jumps(20sec)
10 sec rest.
5. Skaters(20sec)
No rest.
6. Jumps squat(20sec)
10 sec rest.
7. Russian twist(20sec)
5 sec rest
8. Lunge(20sec)
15sec rest.

]]> 2021-05-11 01:40:49 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511710818 Pallaav Vanan Iyer https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511710851 1. Star Jump ( 20 sec)
Rest ( 20 sec)
2. Squat ( 10 sec )
Rest (10 sec )
3.]]> 2021-05-11 01:40:50 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511710851 Re Sheng https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511712836 1. Burpees
2. Diamond push up
3. Plank
4. Plank jacks
5. Sit ups
6. Frog jumps
7. Lunges
8. Mountain Walkers
9. Russian Twist
10. Abdominal Hip Raises]]> 2021-05-11 01:41:32 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511712836 Kristen sep5791 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511715419 1. 10 push ups
2. 8 situps
3. burpees for 15 secs
4. star jumps 30 times
5. 15 seconds rest
6. crunches
7. squats
8. bicycle situps]]> 2021-05-11 01:42:24 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511715419 Por Kern https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511715924 1. star jump
2. squat
3. push up
4. ]]> 2021-05-11 01:42:35 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511715924 yuri https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511716560 1. push up - 30secs
2. jumping jacks - 30secs
3. planks - 20secs
4. 15 secs rest
5. star jump - 20 secs
6. sit up - 30 secs
7. wall sit - 20 secs]]> 2021-05-11 01:42:47 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511716560 Qing Tong https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511716596 1.Jumping jacks(20second)
2.Alternative lunge(20second)
3.Squat(20second)
4.Plank(20second)
5.Slow crunch(20second)
6.Legs on ab bike(20second)]]> 2021-05-11 01:42:48 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511716596 tee chi kusn https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511717342 1.star jump(20sec)
2.plank
3.sit up
4.squat
5.push up

]]> 2021-05-11 01:43:05 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511717342 Wong Jia Yi sep33481_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511717969 1. Jumping jacks (20 secs)
2. Squat (20 secs)
3. Sit up (20 secs)
4. ]]> 2021-05-11 01:43:18 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511717969 Alyssa https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511718311 1. Star Jump (20 sec)
2. Plank (10 secs)
Rest
3. High knees (20 sec)
Rest
4. Squat (20 sec)
Rest
5. Mountain Climbers (20 sec)
Rest]]> 2021-05-11 01:43:26 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511718311 Farhana sep8482 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511718571 1. star jump
2. jumping jacks
3. sit ups
4. plank
5. burpees
6. high knees
7. push ups
8. squats]]> 2021-05-11 01:43:32 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511718571 Tze Wei sep64421_1 https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511719041 star jumps
planks
10 sec rest
sit up

]]> 2021-05-11 01:43:43 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511719041 kennyue https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511725573 1.tar jump (30 sec)
2.plank (1 min)
3.push ups (1 min)
rehat (10 sec_
4.lunges (30 sec)
5.sit ups (2 min)]]> 2021-05-11 01:46:06 UTC https://padlet.com/sitihajar15_1/fsy3yq1e6km7dc5y/wish/1511725573