body weight tabata workout

Body Weight Tabata Workout – Challenge Day 3!

This body weight tabata workout is only ten minutes long!  You can do this!  No equipment is required and all you need is a little bit of space.  Let’s get it done!

What is tabata training?

Tabata training is very intense exercise that is done for brief intervals, with a small amount of rest in between.  Tabata intervals usually last a total of 4 minutes (with 8 rounds of 20 seconds on and 10 seconds off) before you get a longer rest.   It is a form of HIIT (High Intensity Interval Training) that is extremely popular right now and for good reason…it’s fast and it’s effective!

About this body weight tabata workout:

I changed it up and only gave you 5 seconds rest between intervals.  Why am I so mean, you ask?  Well, because this workout is only ten minutes long in total (and only 8 minutes of that is intense) so I want to shock your system!

But listen:  always remember to listen to your body.  If it gets to be too much before you hit that 25 second mark, then decrease the intensity by going low impact.  I show some modifications in the video, but remember that instead of jumping into the air you can just pop up onto your toes.

For burpees, you can walk the feet out instead of jumping, and/or remove the push up.

The details:

Tabata 1 (25 seconds on, 5 seconds off, repeat each exercise 2x before moving on to the next exercise):

  • Squat jump into alternating hip abduction (sideways leg raise)
  • 3 jumping jacks into tuck jump
  • Burpees
  • Plie Jacks

Rest two minutes (one minute is active recovery with side lunges/curtsy lunges)

Tabata 2 (25 seconds on, 5 seconds off, repeat each exercise 2x before moving on to the next exercise):

  • Sprint Shooters, right leg forward (explained in video)
  • Sprint Shooters, left leg forward
  • Lateral Skates
  • Squat jump with alternating explosive hamstring curl

That’s it!  Done in ten!

Don’t forget to warm up!  (Full post on warm up here)

And, of course, don’t forget to consult your doctor if you are new to exercise, stop if anything hurts, decrease the intensity if it is too much (don’t wimp out, but listen to your body), and remember that thePragmaticUnicorn and Cari are not liable for any injuries or issues that may occur from these exercises routines.  Proceed at your own risk.  (Standard disclaimer!)

Here ’tis!

So, how did you like the Body Weight Tabata Workout?  Let me know in the comments below!