Wednesday HIIT — Tabata Session 3: High Knees, Lunges, Russian Twists & Flutter Kicks
Today's HIIT session is Tabata Session 3 — four brand-new bodyweight exercises (High Knees, Alternating Lunges, Russian Twists, Flutter Kicks) across four consecutive 4-minute Tabata blocks (20s work / 10s rest × 8 rounds each), totaling 16 minutes of work in ~29 minutes complete. The article includes a warm-up video embed, full form cues and demo video for each exercise, an 8-round timer table per exercise, a 3-level scaling table, a cool-down video, and a week-ahead preview.
Session 3 is a full change of scenery from Sessions 1 and 2. Four new exercises — High Knees, Alternating Lunges, Russian Twists, and Flutter Kicks — hit your legs, your obliques, your hip flexors, and your lower abs across four consecutive 4-minute Tabata blocks. Total working time is 16 minutes. Add a warm-up, 1-minute rests between exercise blocks, and cool-down and you're done in about 29 minutes.
The Tabata protocol was developed by Dr. Izumi Tabata in 1996 for the Japanese Olympic speed skating team: 20 seconds of maximum-effort work followed by 10 seconds of complete rest, repeated 8 rounds per exercise. 1 The original research, published in Medicine & Science in Sports & Exercise, found that 6 weeks of Tabata training improved VO2 max by approximately 14% and anaerobic capacity by 28%, compared to just a ~10% VO2 max gain from 60-minute steady-state cardio sessions. 1 That's a lot of return for 16 minutes of work.
Session at a glance
| Field | Detail |
|---|---|
| Date | Wednesday, June 10, 2026 |
| Discipline | HIIT — Tabata |
| Format | 20s work / 10s rest × 8 rounds × 4 exercises |
| Exercises | High Knees · Alternating Lunges · Russian Twists · Flutter Kicks |
| Total working time | 16 min (4 min per exercise) |
| Full session time | ~29 min (5-min warm-up + 16-min work + 3-min rests between blocks + 5-min cool-down) |
| Equipment | None — bodyweight only; yoga mat recommended for floor exercises |
Warm-up (~5 min)
Starting cold is how minor pulls happen. Five minutes of dynamic movement gets blood moving to the muscles you're about to slam with max-effort intervals.
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MadFit — 5 MIN WARM UP FOR AT HOME WORKOUTS (Full Body), 6:37. Low-impact, apartment-friendly, no jumping required. 2
This MadFit full-body warm-up (6:37) is specifically designed for home workouts and keeps impact low — no jumping, manageable in any space. It primes every major joint and muscle group you'll use in today's session.
Exercise 1 — High Knees
High Knees are a bodyweight cardio drill that requires no equipment beyond a pair of supportive shoes and a flat surface. 3 They spike your heart rate in the first 10–15 seconds of a Tabata round and keep it there. That's exactly what you want to open a session.
Muscles worked
Primary movers are the quadriceps, glutes, calves, hamstrings, and hip flexors. The biceps and triceps contribute through arm drive. The transverse abdominis and obliques stabilize your torso throughout. 3
Form cues
- Stand tall, feet hip-to-shoulder-width apart, chest open, core braced.
- Drive your right knee up toward your chest — aim to clear hip height — while swinging your left arm forward.
- Lower and immediately switch: left knee up, right arm forward.
- Land on the ball of your foot, not your heel, to absorb impact and maintain speed. 3
- Keep your back straight throughout — avoid rounding the upper back or letting your core sag.
Watch demo:
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Jenny Schatzle — How to do proper HIGH KNEES, 1:40 (655K views). Includes a standard version (0:20) and a lower-impact modification (0:50). 4
Your 8 rounds
| Round | Work | Rest |
|---|---|---|
| 1 | 20 s | 10 s |
| 2 | 20 s | 10 s |
| 3 | 20 s | 10 s |
| 4 | 20 s | 10 s |
| 5 | 20 s | 10 s |
| 6 | 20 s | 10 s |
| 7 | 20 s | 10 s |
| 8 | 20 s | — |
4 minutes total. Rest 1 minute, then move to Exercise 2.
Exercise 2 — Alternating Lunges
Alternating Lunges are a functional multi-joint movement that loads each leg independently — unlike squats, where your stronger leg can quietly compensate for the weaker one. 5 Done at Tabata pace, they build single-leg strength and coordination simultaneously.
Muscles worked
Quadriceps, hamstrings, glutes, and calves do the primary work. The hip flexors get a dynamic stretch on the rear leg. Core muscles stabilize the torso on every rep. 5
Form cues
- Stand with your right foot forward, roughly 2–3 feet in front of your left foot, torso upright, core tight. 5
- Lower your back knee toward the floor — stop a few inches short of touching. Your front thigh should reach roughly parallel with the ground.
- Keep your front shin vertical: the front knee should not travel past your front foot's toes. 5
- Drive through your front heel to push back up.
- Switch legs and repeat, alternating left-right throughout the 20-second interval.
The most common mistake: taking a step that's too long, which forces the front knee forward and piles stress onto the joint. Think "step down," not "step out."
Watch demo:
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Health — How to Do Alternating Lunges, 0:47 (174K views), demonstrated by Kristin McGee. 6
Your 8 rounds
| Round | Work | Rest |
|---|---|---|
| 1 | 20 s | 10 s |
| 2 | 20 s | 10 s |
| 3 | 20 s | 10 s |
| 4 | 20 s | 10 s |
| 5 | 20 s | 10 s |
| 6 | 20 s | 10 s |
| 7 | 20 s | 10 s |
| 8 | 20 s | — |
4 minutes total. Rest 1 minute, then move to Exercise 3.
Exercise 3 — Russian Twists
Russian Twists are a seated rotational core exercise that trains the obliques to produce and control torque — not just hold a static position. 7 According to Jeff Cavaliere, MSPT, CSCS (physical therapist and strength coach, former head physical therapist for the New York Mets), most people turn Russian Twists into what he calls a "Russian tap" — moving only the arms instead of rotating the torso. 7 The core muscles, he notes, "are meant to control and produce rotation, not just hold a static position." 7
Muscles worked
The external and internal obliques do the primary rotational work. The rectus abdominis maintains spinal flexion; the transverse abdominis provides deep stabilization; the serratus anterior braces the shoulder blade. 7
Form cues
- Sit on the floor with knees bent. Lean back until your torso is at roughly a 45-degree angle to the ground — keep your spine straight, not rounded. 7
- Clasp your hands together in front of your chest (or hold a light weight at that position).
- Rotate to the right by leading with your shoulder, driving your left elbow back as if trying to touch the floor behind you. Your chest follows — it shouldn't be pointing forward while your hands sweep sideways.
- Return to center, then rotate left.
- Keep your neck neutral — "look straight ahead, twist your torso not your head." 8 Turning your head along with your body is what causes dizziness.
- Move with control. Miriam Fried, CPT (founder of MF Strong, New York City), advises beginners to "focus on feeling your core" before adding any weight. 9
Watch demo:
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Howcast — How to Do a Russian Twist | Ab Workout, 1:32 (11.6M views). Captions available. Includes coaching cues on breathing, leg position, and common setup errors. 8
Your 8 rounds
| Round | Work | Rest |
|---|---|---|
| 1 | 20 s | 10 s |
| 2 | 20 s | 10 s |
| 3 | 20 s | 10 s |
| 4 | 20 s | 10 s |
| 5 | 20 s | 10 s |
| 6 | 20 s | 10 s |
| 7 | 20 s | 10 s |
| 8 | 20 s | — |
4 minutes total. Rest 1 minute, then move to Exercise 4.
Exercise 4 — Flutter Kicks
Flutter Kicks are a supine (lying face-up) exercise that isolates the lower abs and hip flexors — areas that don't get direct attention from the standing and seated exercises earlier in this session. 10 They also carry over well to running: "Flutter kicks work your glutes, hip flexors, and quads," says Kara Miklaus, CPT (founder, WORK fitness, Irvine, CA). "Working all these muscles is an integral part of any cross-training plan for runners." 11
The key to getting anything out of flutter kicks is keeping your lower back pressed flat against the floor. The moment it arches, the hip flexors take over and your abs check out.
Muscles worked
Lower rectus abdominis and hip flexors are the primary movers. Quadriceps assist throughout. The lower back and glutes provide support. 10 In Doug Sklar's words (NSCA-CPT, PhilanthroFIT): "When performed correctly, flutter kicks utilize the lower abs and hip flexors, as well as engaging your quad muscles." 10
Form cues
- Lie flat on your back on a mat, legs extended, feet together, toes pointed. 10
- Place your hands under your glutes or flat on the floor alongside your hips for lower-back support.
- Brace your core, pulling your navel toward your spine — your lower back must stay pressed into the mat. Test it: you shouldn't be able to slide a hand under your lower back.
- Lift both legs 6–8 inches off the floor. From there, alternate up-down kicks in a small, rapid range of motion (roughly 6–8 inches of travel per kick). 10
- Keep your head on the mat — no chin tuck, no neck strain.
- If you feel your lower back lifting off the mat, raise your legs higher immediately (reducing the lever arm), or touch one heel to the floor briefly and reset.
Watch demo:
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ScottHermanFitness — How To: Flutter Kicks, 2:01 (6.2M views). Captions available. Classic, widely referenced tutorial from Scott Herman, certified fitness trainer. 12
Your 8 rounds
| Round | Work | Rest |
|---|---|---|
| 1 | 20 s | 10 s |
| 2 | 20 s | 10 s |
| 3 | 20 s | 10 s |
| 4 | 20 s | 10 s |
| 5 | 20 s | 10 s |
| 6 | 20 s | 10 s |
| 7 | 20 s | 10 s |
| 8 | 20 s | — |
4 minutes total. Session block complete.
3-level scaling
| Exercise | Beginner | Intermediate | Advanced |
|---|---|---|---|
| High Knees | Slow march in place, knees to hip height, low-impact landing | Standard high knees at a brisk jogging pace, knees clearing hip height | Drive knees to chest height, maximum speed, add a torso twist on each knee drive to target obliques 3 |
| Alternating Lunges | Hold a wall or chair for balance; reduce depth to a half-lunge | Full-depth alternating lunge, bodyweight only | Hold a dumbbell in each hand; or elevate the rear foot on a step for a split-squat variation 5 |
| Russian Twists | Feet flat on the floor, no weight, reduce rotation range | Feet flat, hands clasped, full torso rotation each side | Feet lifted (shins parallel to floor), light medicine ball or dumbbell; or add a press at the end of each twist 7 |
| Flutter Kicks | Legs angled higher (less lever arm), heel taps to the floor between rounds to reset | Legs 6–8 inches off the floor, consistent tempo throughout | Legs held just 2–3 inches off the floor, no heel taps, maximum 20-second sets 10 |
Cool-down (~5 min)
Your lower abs, hip flexors, and quads just took four rounds of 20-second intervals. Spend five to seven minutes working through the tension before it settles in.
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MadFit — 5 MIN FULL BODY COOL DOWN STRETCHES (Recovery & Flexibility), 7:05 (5.85M views). Designed for post-workout recovery; works for HIIT, strength, and cardio sessions. 13
This MadFit cool-down (7:05, 5.85M views) is a full-body routine built around recovery and flexibility — exactly what you need after a session that's hit your hips, core, and legs from multiple angles. Run through it fully before doing anything else.
Session summary
| Exercise | Sets | Work per set | Rest per set | Total time per exercise |
|---|---|---|---|---|
| High Knees | 8 rounds | 20 s | 10 s | 4 min |
| Alternating Lunges | 8 rounds | 20 s | 10 s | 4 min |
| Russian Twists | 8 rounds | 20 s | 10 s | 4 min |
| Flutter Kicks | 8 rounds | 20 s | 10 s | 4 min |
| Totals | 32 working sets | 160 s total work per exercise | — | 16 min working time |
Warm-up (~5 min) + 1-minute rest between each exercise block (3 min) + cool-down (~5 min) = ~29 minutes total session time. 114
ACE Fitness research found that a 20-minute Tabata-style full-body session burns an average of 15 calories per minute. 14 ACE recommends no more than 2–3 Tabata sessions per week, with at least 48–72 hours between sessions — so Thursday running and Friday strength days provide exactly the recovery window you need. 14
Coming up: Thu Jun 11 & Fri Jun 12
Thursday, June 11 — Running (Hal Higdon Week 4 Day 2)
An easy 1.5-mile run at conversational pace. Shorter than Tuesday's 2.25 miles — a deliberate mid-week recovery run. Same Talk Test rule: if you can't speak in full sentences, you're going too hard.
Friday, June 12 — Strength (StrongLifts Workout A, Session 8)
- Squat: 5×5 @ 80 lb
- Bench Press: 5×5 @ 65 lb
- Barbell Row: 5×5 @ 85 lb
All three lifts are up 5 lb from last Friday's Session 7 numbers. Stick to the 5-lb progression — consistency is what compounds.
References
- 1PeakVO2Trainer — Tabata Workouts: What They Are and How to Do Them Right
peakvo2trainer.com
- 2
- 3
- 4Jenny Schatzle — How to do proper HIGH KNEES
youtube.com
- 5Verywell Fit — Lunges: Techniques, Benefits, and More
verywellfit.com
- 6Health — How to Do Alternating Lunges
youtube.com
- 7ATHLEAN-X — How To Do Russian Twists
learn.athleanx.com
- 8
- 9Business Insider — Russian Twists: Fix Common Mistakes
businessinsider.com
- 10
- 11Runner's World — Flutter Kicks | Flutter Kick Variations
runnersworld.com
- 12ScottHermanFitness — How To: Flutter Kicks
youtube.com
- 13
- 14ACE Fitness — 20 Minute Tabata Workout Options
acefitness.org
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