12-Minute Dumbbell Tabata Workout with Holds

This tabata dumbbell workout replaces the traditional 10 seconds of rest with a 10-seconds isometric hold.

Hope you all had a great weekend! I spent mine in Boston for the first time in what feels like forever and worked pretty much the entire time but was SO HAPPY TO DO SO. I love summer, but I also love routine and the two seldom coexist for me. The result is this constant feeling of being behind on everything (work, self-care, etc.) and it was nice to play catch-up this weekend.

Today’s dumbbell tabata workout was inspired by the 12-minute bodyweight series I posted last summer (upper body, core, lower body (<–the most popular workout on my YouTube channel!), full body 1, full body 2). Those workouts were a big hit so I decided to do a twist on those.

12-Minute Dumbbell Tabata Workout with Holds

This video is sponsored by my friends at MegaFood. One of my favorite things about this brand is that their products are made with whole foods. They source produce from farms around the country to incorporate into their vitamins and supplements.

Equipment I Used:

A traditional tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For today’s workout, we’re replacing the rest with isometric holds.

As with all workouts, make sure to properly warm up beforehand. I have a 5-minute warm up on my YouTube channel that’s perfect to do at home.

This tabata dumbbell workout replaces the traditional 10 seconds of rest with a 10-seconds isometric hold.

Tabata 1

  • Thread the Needle in Side Plank | Start in a side forearm plank with your right forearm down on the ground, elbow stacked under shoulder. Hold the dumbbell in your left hand and reach it up to the ceiling. Feet can be stacked or staggered but if you’re using a heavier weight, I’d recommend staggered with the top foot in front of the bottom so that you have a supportive base when you rotate. From here, thread the weight under and across your chest as you rotate your chest to the floor and square your hips. Return to the starting position. Alternate sides each round.
  • Plank Hold

Tabata 2

  • Low Squat Steps | Start in a low squat position with the weight held at your shoulders behind your head. Staying low, step your left foot back into a low lunge and then right back up to your low squat. Repeat, stepping the same foot every time. Alternate sides each round.
  • Squat Hold with Weight Extended

Tabata 3

  • Renegade Row to Plank Jump | Start in a plank position, right hand gripping the dumbbell, left hand on the ground. Row the right elbow up to the ceiling, bringing the weight to the side of your torso. Return it to the ground and do a plank jump, jumping the feet up wide to the sides of your hands and then right back to plank. Alternate which arm has the weight each round.
  • Squat Hold with Weight at Chest

This tabata dumbbell workout replaces the traditional 10 seconds of rest with a 10-seconds isometric hold.

WEARING | alo yoga tank – old but I love their new lace-up tanks // michi ny leggings – old but this pair is basically the same // fierce + regal bra // nike sneakers

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Comments

  1. I love how quick tabatas are! I love getting in a quick (but tough) workout when I’m short on time.

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