Bodyweight — Page 8

Bodyweight Tabata Workout – 19 Mins, Total Body

April 6, 2020 by Nicole Leave a Comment

Get ready to sweat! This bodyweight tabata workout will take you just under 20 minutes to complete. I’ve been posting a lot of low-impact (no jumping) workouts lately for all of my fellow apartment dwellers. But today’s workout is for all of you with houses/home gyms/garages/yards/ground floor apartments. Or those of you wishing to terrorize your downstairs neighbors lol.

Bodyweight Tabata Workout

This bodyweight tabata workout is broken up into four tabata supersets. In each superset, you’ll alternate between two exercises using an interval structure of 20 seconds of work and 10 seconds of rest x8. Rest for 60 seconds (or as needed) between supersets.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

TABATA 1

See 1:23 in above video for a preview of the exercises and how to modify.

Squat Jump Side Shuffle
Squat Jump to Alternating Side Kick

TABATA 2

See 6:09 in above video for a preview of the exercises and how to modify.

Donkey Kicks
Breakdancer Kick-throughs

TABATA 3

See 11:01 in above video for a preview of the exercises and how to modify.

High Knees
Side Lunge Torso Twist – alternate sides each interval

TABATA 4

See 15:53 in above video for a preview of the exercises and how to modify.

Shoulder Tap Plank Jacks
Chest-to-Floor Burpees

Similar Workouts

If you loved this bodyweight tabata workout, here are some similar ones:

Bodyweight Tabata Superset Workout – Same structure, different exercises. This one gradually builds in intensity and overall isn’t as challenging as today’s.
12-Min Bodyweight Tabata Workout – Same structure but only three tabata supersets instead of four. Great if you’re short on time!
Total Body 25-Min HIIT Workout – Broken up into three circuits using an interval structure of 35 sec work / 15 sec rest. No equipment needed.

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Tabata, Video, Workouts Tagged With: bodyweight tabata workout

No Jumping Bodyweight Workout (20 Mins)

March 30, 2020 by Nicole 2 Comments

This no jumping bodyweight workout is another quiet, downstairs-neighbor approved circuit. I’m trying to post more of these quiet workouts since a lot of us are quarantining in apartments and/or with family members. If you have specific requests, let me know in the comments! Hope you all are staying safe.

No Jumping Bodyweight Workout

This no jumping bodyweight workout is broken up into three circuits. In each circuit, you’ll do three exercises for 30 seconds each, back to back. You then rest 30 seconds before repeating. So it’s 90 seconds of work, 30 seconds of rest.

In the first circuit, we’ll alternate left, right, left, right, so you’ll complete the circuit four times. In circuits two and three, we’ll do just three sets. Rest for 60 seconds in between each circuit.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

Circuit 1

See 1:05 in the above video for a preview of the exercises.

Low Get-Ups
Back Lunge to Front Kick
Bear Plank Kick-Throughs

Circuit 2

See 9:27 in the above video for a preview of the exercises.

Squat Pulse to Calf Raise
Low Pivoting Lunge – Squat – Lunge
Blast-off Crossbody Mountain Climbers

Circuit 3

See 15:58 in the above video for a preview of the exercises.

Shoulder Tap Push Ups
Swimmer Pull & Squeeze
Forearm Plank Knee Bends

Similar Workouts

If you enjoy this no jumping bodyweight workout, check out these similar routines:

Quiet At-Home Bodyweight Workout – Uses the same structure as this workout, but different exercises.
Mini Band Workout (No Jumping) – This workout is also quiet and uses the same structure. You’ll need a resistance band loop.

xo Nicole

Filed Under: Bodyweight, Full Body, Quiet, Video, Workouts

At-Home Quiet Workout – No Equipment

March 20, 2020 by Nicole 2 Comments

This week I’ve done a couple IG Live workouts, and I wanted to share one here for anyone who wasn’t able to tune in in real time. We did this quiet workout (no jumping!) on Tuesday. It’s quick (23 minutes) but challenging.

I’m going to continue these live workouts, and will try to add more than one workout video a week to my YouTube channel. It’s important that we all take the spread of coronavirus seriously, and that means more time at home. My hope is that the IG Live workouts give you a taste of that group fitness class you may be missing, right in your living room. Stay safe, everyone!

Quiet Workout – No Equipment Needed

This quiet workout is broken up into three circuits. In each circuit, you’ll go through three exercises back to back, for 30 seconds each. You then rest for 30 seconds before repeating.

In circuits 1 & 2, you’ll be alternating right/left. You’ll do four sets, completing the circuits twice on each side. In circuit 3, you’ll just go through it three times.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

Circuit 1

See 1:47 in the above video for a preview of the exercises.

Lunge Pulse – DL Hinge
SL Bear Plank to Down Dog
Back Lunge – Curtsy – Back Lunge – Knee Drive

Circuit 2

See 10:18 in the above video for a preview of the exercises.

SA March to Crossbody Crunch
Side Plank Top Crunch + Kick
Crunch Low – Crunch High

Circuit 3

See 18:52 in the above video for a preview of the exercises.

Crab Kick + Triceps Dips x2
Squat to Obliques Twist
Squat Pulse

Similar Workouts

If you love this at-home quiet workout, check out these similar workouts:

No-Jumping Tabata Workout – This is another quiet total body workout. Weights are needed.
HIIT Workout with No Jumping – Another total body workout with no jumping (=quiet).
Most of my slider workouts require minimal or no equipment and are quiet.

xo Nicole

Filed Under: Bodyweight, Circuit, Full Body, Quiet, Video, Workouts Tagged With: quiet workout