This full body strength Tabata workout will give you a body blast in just 30 minutes. It’s a quick kick in the ass to burn some calories, trim the waistline, and tone up the bod. The workout is efficient, straight-forward, and fun. Grab an interval timer, some free weights, a sweat towel, and let’s GO!
(If you never heard of Tabata, CLICK HERE to read about it.)
To get set you will need an interval timer and some free weights. Use cans of soup if you have no weights at home. No interval timer? Use a stopwatch to time yourself or download an app, such as Interval Timer. Set up your timing device to signal you for 20 seconds of work with 10 seconds of rest for 8 sets. You will do 4 rounds of this with 1 minute of rest between each round = 20 minutes of hard work, with benefits!
BUT before you even begin, you must do a 5 minute warm up. You can run around your house, up and down your stairs, anything goes. After the warm up and the 4 Tabata rounds are completed, you will do a 5 minute cool down. So the entire workout, from start to finish = 30 minutes of fun, fun, fun!
I also suggest a sweat towel to wipe your face down and water to sip on during the breaks. Don’t forget your fitness mat!
Organize your workout space! Have your weights set up nearby your fitness mat. Keep your sweat towel and water bottle in close distance for quick access. Double check your timer to ensure it’s set up properly as this is KEY to keeping the workout flow going. If you gotta pee before you begin, do it now as you don’t want any interruptions once you begin. If music pumps you up, turn it on and turn it up. Again, make sure you do that 5 minute warm up.
Now that you are ready, let’s…
All the exercises are listed below. Do them in order and do each one for 20 seconds with a 10 second rest before moving on to the next exercise. After all exercises are done, you will have completed one round. Take a one minute rest and repeat the process. If you are not familiar with an exercise, check it out before you start the routine. Click on the name below as I linked each one to a quick video demonstration:
- CURTSY LUNGES
- WEIGHTED BRIDGE
- DUMBBELL ROWS
- LATERAL RAISES
- TRICEP EXTENSIONS
- HAMMER CURLS
- SIDE PLANK
When you are done all 4 rounds, complete your 5 minute cool down full body stretch!
This strength Tabata is great to do anytime time of the day. Below is a poster of the workout you can download and save to your computer or smart phone. Print it off and pin it to the wall of your workout space. Do this routine 3 x per week for best results. Let me know below how you make out. Got questions? Ask away!
Have a time!