Beginner Tabata Workout – Full Body, No Equipment Needed

This tabata workout is perfect for beginners. No equipment needed, although a chair is helpful if you're a true beginner or working with mobility issues.

I have a few beginner workouts on the blog (you can find all beginner resources here), but haven’t yet made one in video form. This post is long overdue! And let me know in the comments if you want more beginner workouts. The hard ones tend to get a lot of positive feedback so I sorta get stuck on this track of trying to make each workout more challenging than the next, but I want this site to be a fitness resource for everyone. What sense does it make to cater fitness to only those who are already relatively fit?!

This week’s workout uses pretty much the same structure as last week’s, but is toned down a notch.

Beginner Tabata Workout

No equipment is needed for this workout (just have an exercise mat or some padding for the knees handy). If, however, you’re a true beginner or are working with mobility issues that will make it difficult to get down and up again from the floor, I’d recommend using a chair or bench throughout the workout. I’ll show you how to modify the exercises throughout the video.

This workout is made up of three tabatas. A tabata is 8 rounds of 20 seconds work and 10 seconds rest. I’ll give you two exercises for each tabata and you’ll alternate between the two during the 4 minutes. Rest 30 seconds after each completed tabata before moving onto the next.

This tabata workout is perfect for beginners. No equipment needed, although a chair is helpful if you're a true beginner or working with mobility issues.

Tabata 1

  • Squat with Pulse | Feet about hips-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Keep your chest open, shoulders back—it’s natural to lean forward slightly as you lower down, but we don’t want to hunch forward. Bring your hands in front of you as you sink down to your lowest point, bodyweight staying in your heels. Pulse up an inch and down an inch. From there, powerfully stand back up, straightening your legs and thrusting your hips forward (squeeze your bum at the top!) and driving your arms behind you. Make sure you’re actively engaging the outer thighs to prevent the knees from caving inward (knock-knees) as you lower down into your squat. To modify, forget about the pulse and practice your squats using a chair (sit down on the seat and then stand back up).
  • Back Lunge with Pulse | Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee as close to a 90-degree bend as mobility allows. From this low lunge position, pulse up an inch and down an inch. Stand as you bring the left foot forward in line with the right to your starting position. For balance assistance, you can place a hand on a chair. Alternate legs each round of work.

Tabata 2

  • Modified Push Ups | You can do these either on the floor from your knees or on your feet with your hands on a chair/bench/elevated surface (even a wall works!). Think “plank” with your core alignment as you bend and straighten your elbows. You want to maintain neutral spine and lower your torso as one unit, rather than just dipping your chest and sticking your butt up into the air.
  • Forearm Plank | Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Think of gently knitting the ribs together and pulling the low belly up and in. Squeeze the glutes and quads—notice how engaging these muscles helps straighten out your body even more. Fire up the entire abdomen by pulling the forearms and balls of feet in towards each other (you won’t actually move, you’ll just contract the muscles). If this is too much, modify by dropping to your knees or by brining your hands to a chair/bench/elevated surface.

Tabata 3

  • Twisting High Knees | Start standing with arms overhead. From here, march your right knee up towards your chest as you twist your torso to the right and bring your elbows to the outside of the knee. Return to starting position and repeat to the left. Make these as quick as you can. For assistance with balance, keep a hand on a chair as you do this. Just make sure to switch hands each 20-second round.
  • Modified Burpees | From a standing position, squat down and bring your hands to the floor (or a chair to modify). Step one foot back at a time to a plank position. Step one foot at a time back up to the outsides of your hands and stand back upright to standing position.

This tabata workout is perfect for beginners. No equipment needed, although a chair is helpful if you're a true beginner or working with mobility issues.

WEARING | tank c/o New Balance (on sale!) // Booty By Brabants leggings

Roasted Sweet Potato Hummus

This roasted sweet potato hummus is a delicious twist on the traditional. Use it as a dip or sandwich spread.

This roasted sweet potato hummus recipe was originally posted to the blog in 2013, but was deserving of new photography so I’m re-publishing it today with new text and pictures. I eat it with pita chips, fruit (apple slices + this hummus = heaven) and veggies, and also spread it on sandwiches like this one.

Roasted Sweet Potato Hummus

Yield: about 2 cups of hummus

Roasted Sweet Potato Hummus


  • 1 cup packed mashed roasted sweet potato (about 1 large potato)
  • 1 ½ cup chickpeas (about 1 can, rinsed)
  • 2 cloves garlic, minced
  • 2 tsp maple syrup
  • 4 tbsp extra virgin olive oil
  • 2 tbsp tahini
  • 2 tbsp apple cider vinegar
  • Salt and pepper to taste


  1. Preheat the oven to 425 F. Peel the potato and cut it up into small chunks. Spread on a baking pan, toss in a little bit of olive oil, and season with salt and pepper. Bake for 30 minutes.
  2. While the sweet potatoes roast, rinse the chickpeas and pat them dry with a paper towel. If you want the hummus to be really smooth, remove the clear casings from the chickpeas (they should rub off easily).
  3. Place all the ingredients in a food processor (let the sweet potatoes cool for a few minutes beforehand) and combine until smooth.
  4. Place in the refrigerator until cool (it's still good warm but not as hummus-y).
  5. Serve with veggies, fruit, pita chips or as a sandwich spread.
  6. Store leftovers in an airtight container in the refrigerator.

This roasted sweet potato hummus is a delicious twist on the traditional. Use it as a dip or sandwich spread. This roasted sweet potato hummus is a delicious twist on the traditional. Use it as a dip or sandwich spread.

This is one of those snacks I make so often I don’t even need to look at the recipe anymore. It’s so yummy! Hummus is something I always have in the refrigerator and while I don’t make my own every week, when I do, 9 times out of 10 it’s this roasted sweet potato version.

For everyone with today off, hope you’re enjoying a fun long weekend! The weather has been uh-mazing these last couple days! I’m down in New Jersey visiting Joe’s family, but we’re heading back to Boston later today.

Do you have a favorite hummus variation? 


Workout Leggings I Wear on Heavy Rotation (+Laundry Detergent Made Specifically for Them)

This post is sponsored by HEX Performance. All opinions–as always!–are my own. I appreciate your support of the brands who make this blog possible.

The amount of workout leggings I own is admittedly excessive. Yes, they are my work uniform, but still–no one needs this many pairs of leggings. And let’s be real. No matter how much of an article of clothing you own, you’ll still have your handful of favorites that you’ll wear over and over on heavy rotation while the rest of your wardrobe collects dust. I recently went on a Goodwill spree and successfully donated about half my activewear wardrobe but still could do some paring down. I’m guilty of doing the whole I haven’t worn these metallic Pokemon-patterned leggings since I bought them but OMG what if a local fitness studio has a Snorlax themed class, they’d be perfect, I MUST keep them.

Yes, Nicole. You must

Amidst the many options, there are a handful of leggings that I wear on heavy rotation (in no particular order):

  • Lululemon – Wunder Under Stirrup Yoga Leggings ($118) | These are the ones pictured above. They’re available in all black on their site but the two-tone I have is old. I actually found mine on Amazon and they’re still available there in a size 4.
  • Booty By Brabants – Bom Bom with Black Mesh ($80) | I have several pairs of BBB leggings because they’re so comfortable and flattering, but I think the black with mesh are my favorite because they have a higher waist than the originals. There are also now new BBB fabrics (the “croco skin” leggings) that are more opaque and a bit thicker, which I can’t wait to try out.
  • Michi – Shadow Leggings ($179) | I’m obsessed with Michi leggings, but they’re expensive and I was given mine for free so I always feel like a jerk recommending them. That being said, if you’re balling without a budget, give the brand a try. I also have an all-black pair that are old but this design is similar ($180).
  • Lululemon – Wunder Under Hi Rise Tech Mesh ($118) | I got these Lulus years ago and they’ve held up perfectly over the years. High waist, supportive material, and the most fun mesh pattern. They’re recently back in stock by popular demand.
  • Alo – Goddess Leggings ($98) | The palm springs print pictured below isn’t available anymore (I found mind in Alo’s Amazon store) but these white/gray ones are similar. My only wish is that the waist was a smidge higher so my next pair of Alo leggings will be these High Waisted Moto Legging ($114).

I recently got the chance to try out HEX Performance Laundry Detergent, which was made specifically with athletic wear in mind. While other detergents use heavy fragrances to mask odors, HEX detergent is designed to clean performance synthetic fabrics without the use of these heavy fragrances. It also has a non-allergenic molecule that helps to proactively prevent future stink and stains.

HEX Performance is also eco-friendly, which is a massive plus for me. It has a biodegradable formula and the packaging leaves a much smaller carbon footprint as they stay away from plastic bottles.

My laundry loads are 98% workout clothes, but it was actually Joe I had in mind when Hex Performance reached out to me. YOU GUYS. The smell. We’ve been living together for almost three years now and it still shocks me that an article of clothing can smell that rank after one workout. If he leaves his workout clothes on the bathroom floor and I so much as gingerly pick them up and put them in the hamper, I’ll have to wash my hands because they’ll stink. And if I accidentally put normal clothes in the washer with his workout clothes, they’ll have a faint odor to them even after going through a wash cycle. (Joe recently told me he wants to be on the blog more often and I don’t think this is what he had in mind LOL.) 

HEX Performance Advanced Laundry Detergent comes in a Fresh Clean scent (that’s the one I tried) and Free + Clear. As the name implies, the fresh clean detergent leaves clothes smelling fresh, but I found it to be a very light fragrance–not overpowering at all. I was surprised by how water-like the detergent is. Because they don’t use dyes or fillers, it pours from the bag clear. It also comes in single-dose packaging

In addition to removing odors as it cleans, HEX Performance detergent is also made to help prevent future odors. Even a slight improvement in the state of Joe’s workout clothing would be uh-mazing, so I’m excited to continue using it!

What are you most loved/worn pair of workout leggings? 

Hope everyone has a wonderful long weekend!

This is a sponsored conversation written by me on behalf of HEX Performance. The opinions and text are all mine.