On the 4th Day of Fitness...

12 Days.  

12 Workouts.  

Commit to these short but effective workouts and begin to feel and see results by Christmas Day. 

The Workout

The 4th day of The Damien Roche Christmas Workouts looks like this:  


This is a form of High Intensity Interval Training, or H.I.I.T.


  • High Knees
  • Crunches
  • Squat Jacks
  • Push Ups
  • Prisoner Lunges
  • Fast Feet

What do I do ? 

20:10 x 8

Exercise for 20 sec at your highest intensity.

Take a 10 sec break.

Repeat same exercise again for a total of 8 rounds.

Take a 90 - 120 sec rest.

Move on to next exercise and repeat.


Have a note book and record reps each round. Counting and competing with yourself is where the magic happens.

Download a free timer app such as Gymboss to help you keep track of the times. There are a lot of Timers out there with Tabata format built into them.

Or use your stopwatch and workout hard for the first 20 sec of every half minute. So resting from 20 - 29 and 50 -59 every minute for 4 minutes.

For best results do not pace yourself to last all 8 rounds.

Go all out in round 1, and put whatever you have left into round 2.



Tabata Home Workout.JPG



You know your body better than anyone. Warm up well and specific to the movements involved in this workout. Cool down and stretch appropiately too.

Enjoy. Share with us how you felt and how great you did. What was your least favorite?

Send this workout to someone you think would love it, and bookmark it for future use in case you cant get to the gym on a certain day.