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

10-Minute Gentle Workout for Holiday Travel + Other Tips for Staying (Mostly) Healthy

Sorry for the silence around here this week! I got hit with a nasty stomach bug and have spent the last couple days in the fetal position on my bathroom floor. Feeling much better today, but still don’t have much of an appetite and will probably need a nap soon. There’s a video to go along with this workout, but it’s taking forever to upload to YouTube so I’ll just add it in later. Subscribe to my channel to be notified when it’s live.

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The holiday season can cause a bit of a disruption to your normal fitness routine, so it’s always nice to have quick, at-home workouts on hand that you can do if you’re unable to make it to your gym or go-to studio. Today I’m sharing a 10-minute workout that’s perfect if:

  • You need to be quiet. Sleeping relatives? Downstairs neighbors? There’s no loud thudding and jumping around with this one.
  • You need to go easy on your joints. No jumping! This workout is low-impact.
  • You’re short on space and/or time. Trying to squeeze in a workout in your grandparents’ spare bedroom on Christmas Eve? I gotchu.
  • You’re a beginner. As the title implies, If you’re looking for a heart-pumping, ass-kicking workout, this one might not be for you. Compared to the majority of workouts I post, this one is on the gentler side and definitely beginner-friendly.

10-Minute Gentle Workout (Beginner-Friendly!)


You’ll do each exercise for 30 seconds, performing them back-to-back without resting in between exercises. That’ll make for 3 minutes of continuous work. Once you’ve completed all six exercises, rest for 30 seconds. Repeat the circuit a total of three times (or more if you want a longer workout).

Air 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. Hold at the bottom and do one 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. 

Single-Arm Plank to Lunge (RIGHT) | Start in a lunge position with your right foot forward. Place your right hand behind your back. Your left arm should reach up overhead. This is your starting position. From here, dive your torso forward in a bowing motion and plant the left hand on the ground next to your right foot. Keeping your other hand behind your back, step the right foot back into a single-arm plank. Reverse the movement by stepping your right foot forward back into a deep lunge and then sweeping your left arm and torso upright (stay low in the lunge).

Inchworm Push Ups | Start in a plank position. Do a push up. Next, walk your hands back towards your feet so that you’re in a forward-fold position. Walk the hands right back out to a plank and do your next push up.

Single-Arm Plank to Lunge (LEFT)

Stationary Side Lunge Slides | Start standing with feet wide apart, toes pointing forward. Your feet will stay where they are the whole time. From here, bend into your right knee, sliding your hips back and sinking low into a side lunge (left leg stays straight). Holding low, you’re going to slide across over to your left side, gradually straightening the right knee as you bend into the left. now you’re in a low left side lunge. Straighten the left knee to rise up to your starting position. Repeat, in the opposite direction (lunge to the left, slide to the right, stand up).

Bicycle Crunch Sit Ups | Start laying on your back with your hands lightly behind your head, elbows bent out to the sides and chest open. Engage your abs, pulling your bellybutton down to the floor as you lift your legs off the ground about six inches to a hover. This is your starting position. From here, bend your right knee in towards your chest as you crunch your left elbow across to meet it, lifting your shoulders off the floor like a twisting sit-up. Your left leg should remain outstretched in a hover as you do this. Slowly return back to the starting position and repeat to the opposite side. The goal is to keep the legs off the ground the whole time, but if you need to modify, your heel can quickly rest on the floor in between reps.

Gentle 10-Minute Bodyweight Workout (Beginner-Friendly)

WEARING | Pugs N’ Roses tank c/o Puppies Make Me Happy // Lululemon leggings (old – you can shop Lulu’s current selection of leggings or check out these ONZIE capris with a similar mesh cut-out look or these mesh stirrup leggings from alo yoga) // Free to Be Bra c/o Lululemon // grippy barre socks

If you want more of an advanced workout to take with you during holiday travel, I have a massive collection of bodyweight workouts in the archives. Browse them all HERE.

Tips for Staying (Mostly) Healthy during the Holidays

Treat Yourself the Same Way You’d Treat Your Loved Ones

This might sound corny, but any time I catch myself spiraling down with the negative self-talk, I just picture saying all those things to someone I love. That usually stops me dead in my tracks.

Why did I eat that second piece of pie?! I’m disgusting. Ugh I’m so fat. I look terrible in this dress now. I shouldn’t have eaten so much at that holiday party. I didn’t workout today so I don’t deserve to eat a Christmas cookie.

Replace the “I” with “you” and just imagine saying that to your best friend, your daughter, your nephew, your mother or anyone else you love. It’s sickening, isn’t it?! My eyes literally well with tears when I think of my little niece hearing those words from anyone. Never never NEVER.

Go easy on yourself during the holiday season. A few massive meals, a few too many cocktails, a few less workouts–IT’S OK. Yes, like a muscle, will power can be strengthened; but, also like a muscle, it becomes fatigued under constant, unrelenting stress. You’re not weak if you give in to the cookie tray at your fourth holiday office party of the week–you’re human. And you’re allowed to enjoy some damn cookies!

It may seem counterintuitive but I know for me personally, the less pressure I put on myself to maintain some perfect health and fitness routine, the easier it is for me to do just that. If I allow for the missteps, they become nothing more than a detour. If I stress about them and beat myself up, those missteps snowball into a complete derailing that has me stuck in my tracks or even moving backwards.

Ditch the All-or-Nothing Mentality

Throughout my college years, I struggled with moderation–everything was an extreme. If one little thing didn’t go as planned in my mission to eat rigidly “clean” and workout, I’d just completely throw in the towel on doing anything remotely healthy that day. It was perfection or complete gluttony and lethargy–there was no in between. Sometimes the holidays can bring out this mentality. I have my family’s holiday dinner tonight so today’s a wash. It’s absolutely fine to have days like that. ABSOLUTELY. But not so much if that’s your mentality for the entire month of December.

Instead of deeming each day an “all” or a “nothing,” I like to maintain some normalcy. Even if I know I’m going to drink several glasses of wine and help myself to seconds of dessert at a holiday party that night, I still treat the rest of the day like any other. I eat my typical breakfast, I go for a workout, I eat lunch as I normally would.

Supplement Your Holiday Diet to Fill in the Gaps

Going hand-in-hand with maintaining some normalcy in your daily schedule is maintaining some normalcy in your daily nutrition intake. Yes, I fill my holiday plate with roasted veggies and healthy side dishes, but let’s be real. I’m going HAM in the dairy, carbs and sugar departments as well. Larger-than-normal portion sizes, different foods than I normally eat, travel–it all can throw off my body a bit (bloating, irregularity and other such sexiness).

I take the following MegaFood supplements regularly, and find them especially important during the holidays.

  • Multi-Vitamin | MegaFood’s Multi for Women is my personal go-to, but they have a wide selection of formulations to choose from in the multi category (based on gender, age, preference for taking one or two tablets, etc.). Both MegaFood and I share the philosophy that food should always come first as your nutrient source. A multi-vitamin is there to the do the important job of then filling in the gaps. During the holidays, that gap might be a little larger than normal (Christmas salad? Never heard of it). 😉
  • Probiotics | I did a whole post on the benefits of probiotics but can summarize it with: gut health. In a normal week, I take MegaFlora two or three times, maybe every other day at most. However, during periods of abnormal eating (Thanksgiving feasts, back-to-back holiday parties, your grandma’s famous Christmas cookies as breakfast, etc.), I find that taking one daily helps ease any digestion issues and keeps me regular.* MegaFlora contains 20 billion active bacteria and has strains naturally found in the digestive system. I love it! If you’re traveling for the holidays, keep in mind that it needs to be refrigerated.
  • Turmeric Strength for Whole Body | I highlighted the Daily Turmeric Nutrient Booster Powder in a blog post this summer–it’s perfect for adding to smoothies or other beverages. During holiday travel though, I’m not likely to make myself a smoothie for breakfast and it’s much more convenient to pack my daily dose of turmeric in tablet form. Hello, Turmeric Strength for Whole Body! This tablet features a blend of FoodState (=made with whole foods) Kauai Organic Turmeric Root with a pure Turmeric Extract to deliver a full spectrum of curcuminoids, which support healthy inflammation regulation in the body.* It also includes berries and cherries to deliver antioxidants that support healthy aging.*

How do you stay healthy (ish) during the holidays? Any tips to add?

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* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Disclosure: This post was sponsored by MegaFood. While I am a paid ambassador, all opinions–as always!–are my own. I truly believe in this company and stand behind their products 100%. I know you all will love them as much as I do!

Some links to outfit details are affiliate.

Standing Core Workout

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises

I’m using a medicine ball for today’s workout, but you could use a dumbbell or other weighted object if you don’t have one. I’m calling this a core workout, but your arms and legs will be feeling it as well–especially if you use a heavier weight. There are two bodyweight exercises thrown into the circuit purposely to give your arms a little breather in the event upper body fatigue is hindering the core work.

While I wouldn’t say this workout is “easy” (the first two sets especially are tough!), I’d consider it easier than some of the other core workouts I’ve shared. It’s a good one if you’re a beginner (just chose a light med ball or even just bodyweight) or have mobility impairments preventing you from comfortably getting down to the floor for crunches and other supine ab exercises.

20-Minute Standing Core Workout


Equipment I Used:

  • Medicine ball (I shot the workout with a 6-lb med ball because it’s all I have at home but would have liked to challenge myself with a 10-lb–next time!)

The structure of this workout is a time pyramid. Each time you go through the circuit you’ll stay on the exercises for less time. Here’s the breakdown:

60 seconds each exercise
60 seconds rest
45 seconds each exercise
45 seconds rest
30 seconds each exercise
30 seconds rest
15 seconds each exercise

Try not to rest in between exercises. Only rest as specified above (after a full set). In total, this workout will take you 20 minutes to complete. The goal is to complete as many reps of the exercise as possible in the specified time interval. That being said, never sacrifice proper form for the sake of speed!

As with all workouts, make sure to warm up beforehand. Always listen to your body and modify when needed.

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises (follow-along video included!)

Marching Front Chop | Start standing with arms straight, med ball held overhead. Keeping your arms straight, you’re going to chop the ball down in front of you as you lift one knee up towards it (as if you were going to spike the ball off your knee). Raise the ball back overhead as you lower the foot back to the floor and repeat on the other side.

Crossbody Woodchop RIGHT | You want a wide stance for this one with both feet pointing forward. With the lower body, I want you to think side lunge; with the upper body think of tracing a diagonal line with the medicine ball.. Start with the legs straight, med ball held in straight arms up and overhead to the left (you want your torso twisted so that you’re facing the left side of the room). Keeping the arms straight, chop the med ball down towards your right foot as you bend into the right knee (remember, think side lunge) and twist to face the right side of the floor. Reverse the movement back to the starting position.

Crossbody Woodchop LEFT

Standing Bicycle Crunch | Start standing with feet a little wider than hip’s width apart, chest open, fingertips behind the ears and elbows out wide. From this starting position, you’re going to crunch the right elbow down and across your body to touch the opposite knee, which you’ll bend and lift up towards it, squeezing your low abs. Don’t worry if you can’t make physical contact between the knee and elbow; focus on pulling your core in tight and just get them as close as possible. Return to starting position and repeat to the other side.

Torso Twist to Front Chop in Lunge RIGHT | Start in a lunge position with your right foot forward; ball of the left foot planted behind you. Feet should be hip’s width apart (you’re not walking on a tight rope–you want a stable base!). If joint mobility allows, you want to find a 90-degree bend with the front knee. Hold the med ball at chest height, arms straight in front of you. Keeping the arms straight, twist towards the right side of the room so that the ball twists over the front leg. Twist back to center and then chop the ball down towards your back knee, crunching through the core to lower it. Rise back to starting position and repeat.

Torso Twist to Front Chop in Lunge LEFT

Sumo Squat Obliques Crunches | You’ll be in a wide sumo squat position the entire time with the lower body. You want a wide squat stance with your toes pointing outward; knees track in line with the toes. Chest open, have your fingertips lightly behind your head or hovering by the ears, elbows bent out wide to the side. From here, dip your right elbow towards your right knee, contracting the right side obliques. Lift upright and over to the left. As you crunch down side to side, think of staying in a single plane of motion; don’t lean forward as you dip to the side. So picture your torso is sandwiched between two walls, one against your back and one against your chest. Stay between the walls.

Side note: Every time I do this exercise I can’t help singing “I’m a little teapot short and stout…” in my head. Please tell me someone else’s mind goes to that when doing side bend motions?? 🙂

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises

WEARING | leggings c/o PRISM Sport (30% off with code ACTPERRY) // shoes c/o Puma // bra c/o Forever 21 (old but shop current selection here)

It is such a game changer living in a space that’s well lit enough to shoot videos!! I’m sad I’m only here for the summer but plan on taking full advantage of that conveniently placed concrete wall next to the windows. Let’s see how many workouts I can shoot before August 31st… 😉

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