Get the 28-Day Tabata Challenge
You are one step away from 28 days of short, hard intervals at home: 20 seconds on, 10 seconds off, three days a week, with a Low-Impact version of every move. No equipment needed.

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28-Day Tabata Challenge for Women
28-Day Tabata Challenge for Women
37-page printable PDF · US Letter + A4
  • 20 illustrated moves, each with a Low-Impact and a Standard version
  • 12 round-by-round session cards, 1 to 4 blocks
  • Day 1, Day 14 and Day 28 check-ins, calendar and effort log
  • 28 daily coaching emails, one for each day
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
About 13 to 28 minutes
Tabata on Monday, Wednesday and Friday, including warm-up and cool-down. Easy walks, mobility and strength-lite on the other days.
No jumping needed
Every move has a Low-Impact version. Pick per move, per day. A mat, a sturdy chair and a free timer app are all you need.
Plain and honest
Written by me, Coach Luke, NASM-CPT and NESTA nutrition coach. No spot-reduction promises. Read the safety and stop-if list on page 3 before you start.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Print fresh session cards whenever you want to repeat a week or keep going into Weeks 5 to 8.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com