Arc Reactor

  • Category: CALORIE BURNING
  • Duration: 24 min
  • Format: TABATA
  • Difficulty: Intermediate
  • Equipment: EQUIPMENT
Arc Reactor

Boost your metabolism and incinerate calories with this dynamic full-body Tabata workout. Designed to challenge your cardiovascular endurance and build muscular strength, Arc Reactor combines high-intensity intervals with minimal rest to maximize your calorie burn and improve overall fitness.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

  • Foam roll glutes & TFL — 45 sec each side

  • Foam roll quadriceps — 45 sec each leg

  • Foam roll lats — 30 sec each side

  • Thoracic spine extensions over foam roller — 8–10 reps

  • Foam roll calves — 30 sec each leg

🔥 Activation 5'

  • {{exercise:0459:flutter kicks}}

  • {{exercise:glute-bridge:Glute Bridge}}

  • {{exercise:0628:monster walk}}

  • {{exercise:bird-dog:Bird Dog}}

  • {{exercise:superman:Superman}}

💪 Main Workout (TABATA 24')

  • {{exercise:0534:kettlebell goblet squat}} (20s work / 10s rest x 8 rounds)

  • {{exercise:1160:burpee}} x 8 rounds)

  • {{exercise:0437:dumbbell upright row}} (20s work / 10s rest x 8 rounds)

  • {{exercise:0630:mountain climber}} (20s work / 10s rest x 8 rounds)

  • {{exercise:0055:barbell lying close-grip press}} (20s work / 10s rest x 8 rounds)

  • {{exercise:0574:lever bent over row}} (20s work / 10s rest x 8 rounds)

⚡ Finisher (2-minute Challenge)

  • {{exercise:jumping-jacks:Jumping Jacks}} (as many reps as possible in 2 minutes)

🧘 Cool Down 5'

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:1713:assisted prone lying quads stretch}}

  • {{exercise:1272:chest stretch with exercise ball}}

  • {{exercise:1365:upper back stretch}}

  • {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

Instructions

Perform each Tabata exercise for 20 seconds, followed by 10 seconds of rest. Complete 8 rounds for each exercise before moving to the next. Focus on maintaining proper form throughout, especially during the high-intensity intervals. For the finisher, complete as many jumping jacks as possible in the allotted two minutes, pushing your cardiovascular limits.

Tips

Stay hydrated: Drink water before, during, and after your workout to maintain performance and aid recovery.

Prioritize form over speed: Ensure your technique is correct for each exercise to prevent injury and maximize effectiveness, especially in Tabata where intensity is high.

Listen to your body: If you feel any sharp pain, stop the exercise immediately. Modify exercises as needed to suit your current fitness level.