At Home Tabata Workout

At Home Tabata Workout

Try this 55 minute Tabata class. NO equipment needed!

Perform each exercise for 20 seconds with 10 seconds of rest.

 

Warmup:

Jumping Jacks – 1min

Slow burpee – 1min

Down dog to lunge L, down dog to lunge R, alternating – 1min

Standing – inhale / arms come up, open arms wide and roll down to forward fold – 1min

 

Tabata:

Squats 20sec – 10 sec rest

Faster pace squats 20sec – 10 sec rest

Squat lift R knee, squat lift L knee, alternate  20 sec – 10 sec rest

Faster squat lift R knee, squat lift L knee, alternate 20 sec – 10 sec rest

Squat jump 20 sec – 10 sec rest

Faster squat jump 20 sec – 10 sec rest

Tuck jump and then squat 20 sec – 10 sec rest

Tuck jump and then jump squat 20 sec – 10 sec rest

30 sec break

Pushups 20 sec – 10 sec rest

Faster pushups 20 sec – 10 sec rest

Mountain climbers 20 sec – 10 sec rest

Faster mountain climbers 20 sec – 10 sec rest

Pushups 20 sec – 10 sec rest

Faster pushups 20 sec – 10 sec rest

Mountain climbers 20 sec – 10 sec rest

Faster mountain climbers 20 sec – 10 sec rest

30 sec break

Fast feet run out and in 20 sec – 10 sec rest

Faster feet run out and in 20 sec – 10 sec rest

Fast feet run out and in 4x and then plyo lunge L & R, alternate moves 20 sec – 10 sec rest

Fast feet run out and in 4x and then 2 plyo lunge L & R, alternate moves 20 sec – 10 sec rest

Fast fee run out and in 4x and then 3 plyo lunge L & R, alternate moves 20 sec – 10 sec rest

Fast feet run out and in 4x and then 3 plyo lunge L & R, alternate moves 20 sec – 10 sec rest

Fast feet run out and in 4x and then 2 plyo lunge L & R, alternate moves 20 sec – 10 sec rest

Fast feet run out and in 4x and then plyo lunge L & R, alternate moves 20 sec – 10 sec rest

30 sec break

Plank on hands, lift R leg & pull into opp elbow for 20 sec – 10 sec rest

Plank on hands, lift R leg & pull into opp elbow for 20 sec – 10 sec rest

Plank on elbows, drop hips side to side for 20 sec – 10 sec rest

Plank (on elbows) jacks for 20 sec – 10 sec rest

Plank on hands, lift L leg & pull into opp elbow for 20 sec – 10 sec rest

Plank on hands, lift L leg & pull into opp elbow for 20 sec – 10 sec rest

Plank on elbows, drop hips side to side for 20 sec – 10 sec rest

Plank (on elbows) jack for 20 sec – 10 sec rest

30 sec break

R lunge pulse 20 sec – 10 sec rest

R lunge pulse jump 20 sec – 10 sec rest

L lunge pulse 20 sec – 10 sec rest

L lunge pulse jump 20 sec – 10 sec rest

R side lunge and step back into center 20 sec – 10 sec rest

R side lunge, step back into center and R knee jump 20 sec – 10 sec rest

L side lunge and step back into center 20 sec – 10 sec rest

L side lunge, step back into center and L knee jump 20 sec – 10 sec rest

30 sec break

Jumping jacks 20 sec – 10 sec rest

Mountain climbers 20 sec – 10 sec rest

Jumping squat jacks 20 sec – 10 sec rest

Mountain climbers, knee to opposite elbow 20 sec – 10 sec rest

High knee run 20 sec – 10 sec rest

Tricep pushups 20 sec  – 10 sec rest

Butt kick run 20 sec – 10 sec rest

Faster tricep pushups 20 sec – 10 sec rest

30 sec break

Drop squat w/touchdown of fingers to floor 20 sec – 10 sec break

Bicycle core work – opp elbow to knee – 20 sec – 10 sec break

Jump drop squat w/touchdown of fingers to floor 20 sec – 10 sec break

Bicycle core work – opp elbow to knee – 20 sec – 10 sec break

Running – touch your L knee, R knee, L foot, R foot 20 sec – 10 sec break

Plank on elbows, push hips into dolphin (like down dog on elbows) 20 sec – 10 sec break

Running faster – touch your L knee, R knee, L foot, R foot 20 sec – 10 sec break

Plank on elbows, push hips into dolphin (like down dog on elbows) 20 sec – 10 sec break

30 sec break

Crouching tiger (tabletop position, but knees off floor) with alt shoulder taps 20 sec – 10 sec break

Sumo squat, R knee lift and side crunch 20 sec – 10 sec break

Crouching tiger (tabletop position, but knees off floor) with alt shoulder taps 20 sec – 10 sec break

Sumo squat, L knee lift and side crunch 20 sec – 10 sec break

Jack and punch 20 sec – 10 sec break

Skater jump side to side 20 sec – 10 sec break

Jack and punch faster 20 sec – 10 sec break

Skater jump side to side and touch floor w/fingers 20 sec – 10 sec break

30 sec break

Curtsy lunge R 20 sec – 10 sec break

Ab crunches 20 sec – 10 sec break

Curtsy lunge L 20 sec – 10 sec break

Ab crunch pulses 20 sec – 10 sec break

Log jump (simulate jumping over a log that’s laying on the ground next to you) 20 sec – 10 sec break

Side plank on elbow L 20 sec – 10 sec break

Log jump (simulate jumping over a log that’s laying on the ground next to you) 20 sec – 10 sec break

Side plank on elbow R 20 sec – 10 sec break

30 sec break

Tricep dips 20 sec – 10 sec break

Side plank on hand L – lift top leg in the air 20 sec – 10 sec break

Tricep dip pulses 20 sec – 10 sec break

Side plank on hand R – lift top leg in the air 20 sec – 10 sec break

Superman (lay on belly) lift legs and arms single lifts 20 sec – 10 sec break

Hip bridge (lay on back) lift hips and kick L & R alt 20 sec – 10 sec break

Superman (lay on belly) pulses lift legs and arms 20 sec – 10 sec break

Hip bridge (lay on back) lift hips and kick L & R alt 20 sec – 10 sec break

30 sec break

Full sit up and twist opp elbow (R) to knee (L) 20 sec – 10 sec break

C crunch (bottom and top squeezes into crunch) 20 sec – 10 sec break

Full sit up and twist opp elbow (L) to kneed (R) 20 sec – 10 sec break

C crunch pulses (bottom and top squeezes into crunch) 20 sec – 10 sec break

Boat (sit on floor, lean back on diagonal, lift feet off floor / hands reach for heels) 20 sec – 10 sec break

Feet in air, reach for toes, single count 20 sec – 10 sec break

Boat pulses (sit on floor, lean back on diagonal, lift feet/hands reach for heels) 20 sec – 10 sec break

Feet in air, pulse reach for toes 20 sec – 10 sec break

Cool down:

Quad stretch

Hamstring stretch

Hip flexor stretch

Calf stretch

Shoulder stretch

Tricep stretch

Open chest stretch

Side reach over L & R

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