Looking for a fast, efficient, and brutally effective workout that hits strength, cardio, and grit all at once? Meet the Tabata Quad Workout of the Month with ClubSport Aliso Viejo Elite Personal Trainer, Ben Morris.
This powerhouse format gives you the biggest return in the shortest amount of time, combining four high-intensity strength and cardio moves in classic Tabata style. Whether you’re short on time or want to push your limits, this workout will challenge every muscle and test your mental toughness.
Why the Tabata Quad Works
The Tabata method is built on intense 20-second work intervals followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). These short, explosive bursts elevate your heart rate, build power, and ignite fat burn long after your workout ends.
By pairing this with compound strength moves, you’ll not only get leaner but stronger and more efficient—the perfect combo for busy athletes and fitness enthusiasts alike.
How to Do It
All you need is a Tabata timer (downloadable on your phone), a few pieces of equipment, and about 30 minutes.
Here’s the setup:
- 20 seconds all-out effort
- 10 seconds rest
- 8 rounds per exercise (4 minutes total)
- Rest 5 minutes before the next move
1. Heavy Kettlebell Swings
2. Barbell Deadlifts
3. Dumbbell Squat to Press
4. Row Machine Sprints
Coach Ben’s Pro Tip
“Stay consistent with intensity,” says Ben. “Each round should feel like a sprint—not a jog. Pace your recovery, fuel your effort, and you’ll see huge gains in both endurance and strength.”
Train Like a Pro at ClubSport
Experience the difference that comes from training with a certified professional. Our expert Personal Trainers at ClubSport Aliso Viejo will tailor your workouts, fine-tune your form, and help you crush your goals faster—whether you’re chasing strength, endurance, or transformation. Get started today!
Meet Elite Personal Trainer, Ben Morris
Elite Personal Trainer, Ben Morris, has a goal to bring clients’ bodies into strength and balance while restoring motor system coordination and multi-energy system development. He has over 10 years of experience in the health and fitness industry and has a B.S. in Exercise Science from Long Beach State. Ben is a Certified Strength and Conditioning Specialist through NSCA and is also certified in the FST (Fascial Stretch Therapy) method of assisted stretching. From his extensive background as an exercise therapist and elite athlete performance coach, Ben utilizes a unique, multi-disciplinary approach, blending aspects of neuromuscular rehabilitation and total-body muscular strength and endurance development in his program design.
