12-Minute Bodyweight Tabata Superset Workout: Total Body

July 30, 2018 by 5 Comments

12-Min Bodyweight Tabata Superset Workout (Total Body) - For this workout, you'll alternate between two exercises at a time, completing three supersets total. Perfect workout to do when short on time and equipment! #tabata #workout #fitness #pumpsandironHello, long lost friends! I’m PUMPED to be back to blogging. I’ve completed 99% of my aromatherapy course (more on that to come!) and am done teaching until after Labor Day, so I’ll be putting all my energy into Pumps. You can now check in daily for new content (except for Saturdays) and to make sure you don’t miss a thing, you can follow this blog feed on Bloglovin’, like my page on Facebook or follow me on Instagram or Twitter (does anyone even use Twitter anymore?). If you’re just here for the workouts, subscribe to my YouTube channel so you get an email when a new one is posted.

Today I have the third and final bodyweight tabata superset workout of the series I started basically a hundred years ago at this point. If you missed the first two, they focused on Lower Body and Core + Upper Body. Now onto one that’ll target your whole body …

12-Minute Bodyweight Tabata Superset Workout: Total Body


This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

12-Min Bodyweight Tabata Superset Workout (Total Body) - For this workout, you'll alternate between two exercises at a time, completing three supersets total. Perfect workout to do when short on time and equipment! #tabata #workout #fitness #pumpsandiron

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 2:23 in the above video to see these exercises in action plus how to modify them.

  • Squat Jack to Star Jump
  • Side Lunge Hop (Alternate)

Superset 2

Fast-forward to 7:01 in the above video to see these exercises in action plus how to modify them.

  • Plank to Bear to Donkey Kick
  • Side Plank Top-Half Kicks (Alternate)

Superset 3

Fast-forward to 11:34 in the above video to see these exercises in action plus how to modify them.

  • Chest-to-Floor Burpees
  • Squat Jump to Oblique Twist

If you’re looking for a longer workout, try doing all three of the tabata superset workouts in this series back to back (I’m sweating just thinking about it).

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Tabata, Video, Workouts

5-Minute Build-A-Burpee HIIT Workout

June 25, 2018 by 2 Comments

This post was made in partnership with Hyatt Place. All opinions—as always!—are my own.

I can’t believe it’s officially a wrap on my Workout Wednesday series with Hyatt Place Hotels! I started this project almost a year ago and it’s led to some seriously cool opportunities that are blog career highlights for sure. Today’s 5-minute build-a-burpee HIIT workout is the last of the 10 routines. When we shot these videos, I also saved this one for last because I knew it’d be the hardest and I didn’t want to have to film anything else after it (lol).

All 10 workouts can be found on the Hyatt Place Facebook page, and three of them (this one included) are also up on my YouTube channel (links below). Try one—or several—today! They all require no equipment or use objects you can easily find in a Hyatt Place hotel room, making them perfect for doing while on the road.

5-Minute Build-A-Burpee HIIT Workout

For this quickie, set an interval timer for 5 rounds of 45 seconds of work and 15 seconds of rest. You’ll start and end with burpees, focusing on a singular component of the compound move during the other intervals. If you’re looking for a longer workout, repeat this 2-3x.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Workout Breakdown

  • Burpees – no push up
  • Squat Jumps – air squat to modify
  • Low Squat Snaps
  • Push Ups – from knees to modify
  • Burpees – optional push up

Did you try any of the workouts from this series? Which was your favorite?

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Video, Workouts

12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body

June 11, 2018 by 1 Comment

12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body - This workout is broken up into three tabata supersets. Perfect for doing when you're short on time and space! #workout #tabata

I’ve got the second of three bodyweight tabata superset workouts for you! If you missed the last one, it focused on lower body. Today’s will hit core and upper body. The first superset is the easiest of the three so if you start the workout and think it might not be challenging enough, just wait for the next two. 😉

12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body

This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body - This workout is broken up into three tabata supersets. Perfect for doing when you're short on time and space! #workout #tabata

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 1:09 in the above video to see these exercises in action plus how to modify them.

  • Side Plank Crunch (Alternate)
  • Bicycle Crunch

Superset 2

Fast-forward to 5:52 in the above video to see these exercises in action plus how to modify them.

  • Surfer Get Ups
  • Twisted Push Ups (Alternate)

Superset 3

Fast-forward to 10:33 in the above video to see these exercises in action plus how to modify them.

  • Plank Jumps
  • Flutter Kicks

xo Nicole

Filed Under: Abs, Bodyweight, Interval Training, Superset, Tabata, Upper Body, Video, Workouts
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