Tag: tabata

Wednesday Workout: 20 Minute Bodyweight Tabata Workout

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Happy hump day, friends! As I mentioned on Monday, I did a quickie bodyweight tabata workout on Sunday morning that I wanted to share with you. I knew I didn’t have a lot of time- and didn’t want to wake up extra early to give me extra time- so I opted for a tabata workout since those tend to give me the biggest bang for my buck. No matter what I choose for exercises, I tend to be sore following a tabata workout, which was definitely the case when I woke up on Monday morning!

If you’re not familiar, tabata workouts are 8 rounds of 20 seconds on (working super hard!) followed by 10 seconds of rest, totaling 4 minutes all together. Traditional tabata workouts are generally just ONE exercise to be repeated for all 8 rounds, but I opted to do 2 exercises per tabata, so that each was done 4 times.  So, rather than a traditional tabata workout, it was more of a tabata theme workout.

You’ll notice that each tabata set has 1 bodyweight exercise followed by a complementary cardio exercise- gotta love that extra burn 😉

20 Minute Bodyweight Tabata Workout

I think everything here is fairly straight forward- sometimes going back to the basics can be the best workouts. While I love spicing things up with “fancy” moves, it can also be nice to stick with tried and true exercises that don’t require as much brain work, haha. If you’re feeling good and want to use weights when you perform the exercises- feel free! Likewise, if you’re not feeling up to the cardio, you can modify or continue with the bodyweight exercise for all 8 rounds. Per usual, the workout can be adapted to fit whatever your need is on the day you decide to do it.

Questions for you: What workout format always leaves you sore? Do you like basic, tied and true exercises or do you like to get fancy and make up new combos?

Wednesday Workout: Bodyweight Total Body Workout (30 mins or less!)

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Good morning! As I mentioned yesterday, I did a great bodyweight workout when I was home at my parents last weekend. I haven’t been lifting many weights these days, but when I woke up on Saturday I just didn’t want to get packed up and head to the gym so another bodyweight workout it was! Even though I wasn’t going to be lifting weights, I still wanted a tough workout so I decided to load up on reps.

This workout isn’t anything fancy, but it did leave me with a nice burn during the workout and a little bit of the “I worked out yesterday” feeling, so I’ll chalk it up as a solid workout! The way it works is you do the first combo move for 12 reps (each side, if there’s an option) and then the second exercise for 10 reps. Complete a total of 3 rounds before doing the cardio tabata round, which will be 2 different cardio exercises (complete each 4 times), usually complementing the strength exercises.

Bodyweight Total Body Workout

A few explanations to help you out…

  • Lunge/squat combo: lunge back with the right leg and return to center and complete a squat, then lunge back with the left leg and back to center. For the tabata round, you’ll do the same format of the exercises, you’ll just add in the jumping factor 😉
  • Triceps dips & toe taps: Perform a triceps dip (hands and feet on the ground) and then reach opposite hand to opposite foot, while engaging the core. Dip and then repeat on the other side.
  • Superman pulls- While laying on your stomach with your arms extended out in front of you. Engage the core and lift your chest off the ground. Once in this position, pull your elbows back to your ribcage, squeezing your shoulder blades together and going through the motion like you have weights in your hand.
  • Curtsy lunge & knee crunch- Start by standing on the left leg. Bring the right leg back and instead of placing it straight back, bring it back to an angle so that it crosses behind your left leg- great move for the outer glutes! After your lunge back, ensure you have your balance and bring your right knee up to your right elbow, engaging your obliques. After 12 reps on one side, repeat on the other.
  • Downdog push-ups- In downward facing dog position, drop your head downwards to the ground & press back up.

As an extra finisher, I completed the following:

  • 45 seconds jump rope, 10 hand release push-ups
  • 45 seconds jump rope, 8 hand release push-ups
  • 45 seconds jump rope, 6 hand release push-ups
  • 45 seconds jump rope, 4 hand release push-ups
  • 45 seconds jump rope, 2 hand release push-ups

This was killer at the end!

If you’re looking for a quick, but efficient workout to do at your house or at a hotel, this is one to try!

Questions for you: Do you like to lift heavy weights or do more bodyweight style workouts?

Wednesday Workout: 24 Minute Bodyweight Tabata Workout

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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
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This Week: Workouts, Loving Challenge Workouts & Things I’m Looking Forward To

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Good morning! This week is a little weird as I have to be at a client site all week, which sucks because I have really grown to LOVE my Monday work from home days. I’m also not looking forward to driving to Canton every day- yuck! But, at least it’s just a week! I’m hoping to get most of my workouts done in the morning so that I can have the evenings to finish decorating my apartment and stuff.

Luckily, this week has a few challenges that are workout based so that will make it easier to decide what to do! And, speaking of my challenge- I’m having SO MUCH FUN participating and seeing so many of you participating! I’ve definitely been pushed out of my comfort zone a few times, but it’s been great. Don’t forget to let me know somehow that you’re participating- I’ve got some great prizes lined up 🙂

Last Week’s Workouts

  • Monday- I went for a gorgeous 4 mile run during my lunch break. The weather was perfect and it felt so good to be running outside! I also did 3 pull-ups (!!!) and 1 minute of push-ups.

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  • Tuesday- I went to the Wellington BSC for a bootcamp class. It was heavy arm-focused and I loved it!
  • Wednesday- I did my 20 minute AMRAP workout as part of my #happyhealthyfit challenge before teaching UXF Burn. One of my members was at the gym early for class and he joined me- it was fun and it was a tough workout!

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  • Thursday- I went to the gym during lunch and ran 2 miles before doing some kettlebell tabata rounds.

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  • Friday- Rest day, although I did get up early for some stretching, as part of Athena’s Holiday Hustle. It was a really nice way to start the day, especially since I don’t ever take time to specifically just stretch.IMG_9541
  • Saturday- Roberto and I were at a hotel in NH, so I hit the gym when I got up for a quick total body workout as part of my challenge. I ran 10 minutes on the treadmill, walked 10 minutes then did a bunch of different exercises. The gym was the size of a closet, but it got the job done.

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  • Sunday- Rest day

This Week’s Workouts

I have no idea what my workouts will look like this week, but I do know that I’m teaching UXF Burn on Wednesday and cardio kickboxing on Saturday 🙂 I’ll also be doing all of the fitness challenges in Week 2 of the #happyhealthyfit challenge.

Things I’m Looking Forward To

Although I’m really NOT looking forward to being in Canton all week, there are lots of other things I’m looking forward to, including decorating my tree and apartment, book club on Tuesday, massages on Friday and a quiet weekend. After last week, I need a quiet weekend!

Questions for you: What was the best workout you had last week? Are you participating in the challenge? What was your favorite challenge last week? What are you looking forward to this week?

Wednesday Workout: 30 minute total body tabata workout

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Morning, friends! I feel like it’s been a while since I’ve posted a workout for you. It’s certainly not because I’ve stopped doing them and teaching them, it’s just that I haven’t done or taught anything worth sharing. Womp.

I did make up a new workout to teach this past Monday and I thought it was worth sharing since it can be tailored to fit what you’re looking for. You don’t want to do cardio? Skip it. Only have time for a 15 or 20 minute workout? Pick a few tabata sets and rock them.

As a reminder, tabata is 8 rounds of 20 seconds ON and 10 seconds rest. During those 20 seconds, you’re working HARD- if your muscles aren’t burning by the end of the 20 seconds and you don’t feel like you need that 10 second break, think about upping your weight to make it more challenging. There are 2 exercises listed per tabata set, which means you’ll do 4 rounds for each move.

30 minute total body tabata workout

Everything in this workout should be fairly common, but if you have questions, don’t hesitate to ask me.

Questions for you: What’s your favorite tabata combo? What’s a move your loving right now? I need some inspiration!