Wednesday Workout: 24 Minute Bodyweight Tabata Workout

Hello! I’m popping in quickly to share a workout I did in a one-on-one training session with one of my bootcampers last week (Hi, Kerri!). She specifically told me to post it because it sufficiently kicked her butt in less than a half hour- and with our busy schedules these days, who doesn’t want that?! I am all about short, but effective workouts and this one satisfies both of those things. Even better? It can be done anywhere since it requires no equipment- no excuses 😉

The way it works is I picked 2 strength moves in each set and tried to compliment those with the tabata cardio rounds. You’ll do the strength moves for 30 seconds each and 2 rounds then you’ll do the tabata cardio (20 seconds on, 10 seconds rest X8 rounds= total of 4 minutes).

24 minute bodyweight tabata workout

So, I kind of lied when I said it was a 24 minute workout- you should really warm up and cool down, so when you add those in, you’re looking at a 30 minute workout- still not bad if you ask me!

Most of these are fairly basic moves, but when done properly, they’re all you really need- there’s a reason why squats, lunges, push-ups, etc. are still around- they get the job done! Since some might be combos or confusing, here are some explanations. You can always ask me for details on ones you’re confused about or head on over to youtube- that’s where I usually learn new exercises!

  • Jump squat/lunge combo– for this, you’ll do 1 jump squat and then a jumping lunge on the right and the left and then back to the jump squat. Repeat until 20 seconds is up. Too hard? you can just do a squat then a right lunge and then a left lunge- no worries!
  • Donkey kicks- in a down dog position, you’re going to engage your core, slightly gaze forward past your hands and kick your feet up to your butt- I LOVE this exercise! Too hard? Simply hold the down dog position and bring each leg separately to your butt without jumping.
  • 1 legged deadlift– do 15 seconds each side
  • Plie pulse jumps- I love these too! Such a hard move that makes your legs burn like crazy. Start in a plie position (core engaged, pelvic tilted so your lower back is protected, feet & knees pointed out to the sides) and then just hop up and down, keeping that plie squat position. Try to explode off the ground and point your toes as you jump. Too hard? Just do a plie squat and maybe add in a lift to the balls of your feet at the top.
  • Star Jacks- instead of jumping your feet out and landing in a wide stance (when your arms are out wide, too- just a traditional jumping jack),  you’re going to jump and make a big X or “star” with your body in the air and you’ll land with your feet back together under your hips. Too hard? Just do regular jumping jacks or jack arms and side tap with your legs.
  • Down dog to high plank- starting in a down dog position, engage your core and shift your weight forward and bring yourself into a high plank position. Be careful to make sure your shoulders don’t slide forward past your hands- make sure you stop yourself when your shoulders get in line with your elbows and hands. Hold the plank for 2 counts before pressing back into down dog.

I think that should do it. I definitely plan on doing this workout next time I’m traveling and don’t have access to a gym or good running path. Or, when I’m short on time and want a good butt kicking! In the meantime, my workout tomorrow will consist of moving, moving and more moving… wish me luck!

Questions for you: What’s the last quickie workout you did? Do you like to alternate exercises for your tabata rounds or keep them the same for all 8 rounds?


2 thoughts on “Wednesday Workout: 24 Minute Bodyweight Tabata Workout

  1. Ellyn @ In Fitness and In Health says:

    This looks awesome! Can’t wait to try it. With all the packing, sorting, and moving that’s about to happen with my move to Albany, I won’t have time to go to the gym or make it to a class for a while, so quick bodyweight workouts will come in clutch for keeping me sane! Surprisingly, I’ve never done a Tabata workout before. This one looks tough!

    Good luck with your move!! Can’t wait to hear about it! Congrats again – super exciting time for you! 🙂

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