I hope you guys have enjoyed this bodyweight tabata series! I really wanted to get all five workouts posted by the end of the week and here we are pushing 11PM on Sunday … what can I say, I’ve always worked best under pressure. 😉
12-Minute Bodyweight Tabata Workout Series: Full Body
This workout is made up of three tabata supersets. For each tabata superset, set an interval timer for 8 rounds of 20 seconds of work and 10 seconds of rest. During the work intervals, you’ll alternate between the two exercises. In other words: 20 seconds Exercise 1 / 10 seconds rest / 20 seconds Exercise 2 / 10 seconds rest and so on. Rest as needed between tabata supersets, but try to limit it to 60 seconds if possible.
Tabata Superset 1
Breakdancer Kickthroughs | These are a little tricky to explain in words, so definitely watch the video (fast forward to about the 30-second mark). Start on all-hours, hands and balls of the feet on the floor. From here, you’re going to lift your left hand as you kick your right leg through, twisting your body upright so that you’re now facing up with your right hand and left foot on the ground as a base, your right leg extended out at a hover. Reverse the movement and flip it over to the other side. Continue side to side. I know, that made no sense. Just watch the damn video. 😉
Forearm Plank Hops | Start in a forearm plank (elbows stacked underneath shoulders, core pulled in tight—don’t let your low back sag or your butt stick up in the air). From here, hop your feet in unison to the right, back to center, to the left, and back to center. While you hop, try to hold your body in a straight line, not letting your bum pike up into the air.
Tabata Superset 2
Jump Lunge-Jump Lunge-Jump Squat | Jump lunge, jump lunge, jump squat, jump lunge, jump lunge, jump squat–that’s the pattern for this combo. Start in a lunge position, both knees bent to opposing 90-degree angles. From here, do two jump lunges, switching the front foot each time. Next time you jump, land in a squat position. Do a jump squat. Jump back into your lunge position and start from the top.
Speed Skaters | These are like side-to-side leaping curtsy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a curtsy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.
Tabata Superset 3
Jump Tuck Burpees | This is a traditional burpee with a jump tuck instead of a basic overhead jump. From a standing position, squat down, bringing your hands to the floor. Hop your feet back into a plank position. Quickly hop them back up towards your hands. Do a jump tuck. For the jump tuck: Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.
Marching Plank Push Ups (alternate) | Start in a plank position, wrists stacked under shoulders. Lower onto your right forearm (keep your left hand planted right where it is, bending into that left elbow so that you can lower). As soon as your right forearm hits the ground, push into the left hand to press back up to straight arms in your starting plank position. Try to keep your hips level as you do this marching plank. To achieve that, you’ve got to bend into the stationary arm (don’t keep your left arm straight as you lower onto the right forearm). Isolate one side each round (so in total you’ll do it twice to the right, twice to the left).
This workout clearly kicked my butt:
Cheers to a productive, healthy week ahead!
MORE WORKOUTS FROM THIS SERIES: