Bodyweight Tabata Workout {24 Minutes of Work!}

This workout requires only your bodyweight and is completed as rounds of traditional tabata, 8 rounds of 20 seconds of work and 10 seconds of rest alternating.  Your heart will be pumping in no time!

Bodyweight Tabata Workout from Treble in the Kitchen

How is the week treating you so far?

Early this morning, Brian and I boarded a plane to head to Cape May, NJ for a wedding this weekend and we are going to be there until Sunday.  We are so excited to see friends and celebrate the entire weekend!

In the spirit of travel, I created a bodyweight only workout that can really be completed just about anywhere.  We plan on doing a couple of workouts like this (possibly on the beach!?), so I thought it would be fun to share what we were doing to stay active while away from home and our normal routine.

Tabata Workout {Bodyweight Only, 24 Minutes of Work}

Equipment Used:

For this workout, complete each exercise in 8 rounds of 20 seconds on followed by 10 seconds off.  This creates 4 minutes of total work during the set.  During the 20 seconds of work, make sure to really push yourself to an 8 or 9 on a scale of 10 so that you NEED the 10 seconds of rest between rounds.  Try not to take more than the allotted 10 second breaks, and rest for 1 minute in between exercises.

I threw up downs into the mix in the spirit of a tabata class Brian and I typically go to on Friday mornings.  They are super challenging and fun in a hard workout kind of way 😉 You are welcome!

Have fun!

*As with any fitness class/program/workout, please modify as needed and check with your doctor if necessary!

Bodyweight Tabata Workout from Treble in the Kitchen

Plank to low squat:  Begin in plank position (hands under shoulders and legs extended straight behind you).  Jump your feet in towards your hands and land with them outside of your hands.  Try to keep your butt down and jump your feet back into plank position.  Repeat this action until the 20 seconds is through.  Option:  remove the jump and step your feet in one at a time.

Up downs:  This is like a burpee without the pushup.  Begin by jumping straight up in the air, lower your body down toward the mat, then shoot your feet out straight behind you lowering your body entirely to the floor.  Jump your feet back in towards your hands and jump straight up to standing.  Repeat this action until the 20 seconds is through.  Option:  remove the jumping and step your feet back and in towards your hands.

Cross jacks: This move is like jumping jack feet with a different upper body.  Jump your feet out wide and lower your left hand down to touch your right foot. Jump your feet together and bring your upper body up.  Next, jump your feet wide and lower your right hand down to touch your left foot.  Continue to repeat this until the 20 seconds is through.  Option: you can remove the jump here as well.

Hand-release pushups:  Begin in plank position and lower your body in a controlled manner toward the mat.  Completely release your hands, then place your hands back on the ground and push the body up as one unit back into plank position.  Option:  You can complete this on your knees.

Jumping lunges:  Begin in a lunge position with both legs at 90 degrees and in line with your hips.  Push off of your front and back feet to propel yourself into the air alternating your feet and landing in a lunge on the opposite side.  Option:  Complete walking lunges.

Bodyweight Tabata Workout from Treble in the Kitchen

Have a great rest of the week!!  Let me know if you give this workout a try!

Question of the Day:

  • What do you do to stay active while on vacation?

Comments

  1. The plank to squat looks killer! Modified burpee movements can always get you 😉

  2. Love this post! I just tried a tabata workout recently and was amazed at how much my heart was pumping afterwards! Plus it’s fun to mix it up. Pinning this to do anytime I’m away from home for a do anywhere workout.

    • Tara Deal Rochford says:

      YES! It’s great to have workouts to do anywhere without any equipment 🙂 Glad you liked it!

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