Full Body — Page 30

20-Minute Bodyweight Cardio Tabata Workout - No equipment needed for this at-home tabata workout! #tabata #tabataworkout #hiit #bodyweightworkout

This cardio tabata workout is sure to leave you sweaty and out of breath! No equipment needed, and you need to set aside just 20 minutes. I originally posted this workout back in 2015 and decided to give it a little facelift and an accompanying video. If you’re an OG Pumps reader, revisit this one and follow along with the video!

20-Min Cardio Tabata Workout

This workout is broken up into four tabatas. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. I’ll give you two exercises at a time and you’ll alternate between them. Rest for 60 seconds between each tabata.

This is a total-body workout and cardio heavy. There’s lots of jumping around and you’ll be out of breath by the end of each tabata. I’ll show you how to modify each exercise to eliminate jumping in the video. That being said, this workout was designed with jumping in mind, so if you’re looking for a low-impact, effective workout, this might not be the best option. I’d check out my resistance band workouts. They’re low-impact but challenging!

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups you can follow:

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

Workout Breakdown

TABATA 1

See 1:22 in the above video for a preview of the exercises and how to modify them.

Hot Feet
180 Squat Jumps

TABATA 2

See 5:59 in the above video for a preview of the exercises and how to modify them.

Mountain Climbers
Push Ups to Low Squat

TABATA 3

See 10:47 in the above video for a preview of the exercises and how to modify them.

High Knees
Jump Lunges

TABATA 4

See 15:40 in the above video for a preview of the exercises and how to modify them.

Star Jacks
Bicycle Crunch Sit Ups

If you like this cardio tabata workout, be sure to try these other workouts from the archives. All use the tabata structure and don’t require any equipment!

xo Nicole

First off, I loved reading all your comments on yesterday’s post—so many great suggestions for new workouts and blog topics! I’ve added all of them to my to-do list. And I was especially excited to see a few of you wanted to know more about Btone and the classes I teach there. I’ve tried not to talk too much about it on the blog because I know most of you guys aren’t in Boston or an area that offers Megaformer classes, but now I’m definitely going to dedicate a few posts to explaining more about this uh-mazing workout. As for today’s…

While in Mexico, I ate a lot, drank a lot, slept a lot, sunbathed a lot—but wasn’t a total slob (well, if the breakfast buffet could talk, it might say otherwise). I worked out a couple times at the resort’s gym, and wanted to share what I did the first day with you guys because it was actually a real ass-kicker. My boyfriend and I decided to do a Barry’s Bootcamp-inspired workout, mixing treadmill intervals with strength training. He’d do eight minutes on the treadmill while I was doing strength training, then we’d switch; doing this twice for a 32-minute workout. The majority of my strength training intervals were bodyweight exercises, but he did some crazy-looking dumbbell boxing thing. Here’s what I did:

Barry’s Bootcamp-Inspired Hotel Gym Workout

Equipment I Used:

Treadmill
Two 10-lb dumbbells
Exercise mat

As a reference, the treadmill I was using had a speed max of 12mph and an incline max of 15%. It also really really didn’t want me to workout:

Mexican treadmill = LOL pic.twitter.com/4HK1w5AjEQ

— Nicole Perry (@nicoleperr) May 4, 2014

Lazy treadmill aside, let’s get to the workout breakdown. Check out the picture tutorial then read the full description below for any needed clarification.

Think of this workout as being broken into four sections:

8-minute AMRAP focusing on lower-body muscle groups
8-minute treadmill hill workout
8-minute AMRAP focusing on core
8-minute treadmill sprinting workout

8-Minute AMRAP (Lower Body)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

10 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead.
10 Squat Pulse Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position. Staying low, do 3 squat pulses, up a couple inches, down a couple inches. That’s one rep. Go right into your next jump.
10 Pivoting Lunges (each side):Holding a kettlebell in each hand, lunge forward onto one foot and then pushing off that front foot, come back upright and immediately step it back into a lunge. The other foot stays planted on the ground in the same position as you lunge forward and backward, back and forth. Hold a 10-lb dumbbell (or appropriate weight for your fitness level) in each hand.

8-Minute Treadmill Hill Workout

Adjust the speeds listed below to your fitness level, but try to stick to the incline changes.

[Min 0-1] 5 mph @ 5% incline
[Min 1-2] 6 mph @ 7.5% incline
[Min 2-3] 7 mph @ 10% incline
[Min 3-4] 6 mph @ 10% incline
[Min 4-5] 5 mph @ 10% incline
[Min 5-6] 5 mph @ 7.5% incline
[Min 6-7] 5 mph @ 5% incline
[Min 7-8] 7 mph @ 15% incline

8-Minute AMRAP (Core)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

50 Bicycle Crunches:Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
10 Windshield Wipers:Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
10 Hip Dip Forearm Planks:Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
10 Sawing Forearm Planks: Go right into these from the hip dips; don’t come out of the plank position. Get into an elbow plank position. Rock forward, pointing your feet, and then back, flexing them. Keep core tight and body straight throughout the movement.
5 V-Up Crunches:Start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

8-Minute Treadmill Sprint Workout

Stay on 0% incline the whole time. Adjust the speeds listed to your fitness level, but try to stay in a -2/+2 range if possible.

[Min 0-1] 6 mph
[Min 1-2] 7 mph
[Min 2-3] 8 mph
[Min 3-4] 10 mph
[Min 4-5] 6 mph
[Min 5-6] 10 mph
[Min 6-7] 6 mph
[Min 7-8] 10.5 mph

At Barry’s, on those amazing Woodway treadmills, I can max out closer to 12 mph when sprinting, but on the one at the resort I felt like I was dying at 10.5. Couldn’t have gone .0001mph faster if I tried.

WEARING | shorts: Lululemon / tank: H&M / sneakers: Nike Free +3

Have you guys ever done Barry’s Bootcamp? They opened a location in Boston this fall and it’s suuuuuch a good workout. I don’t get in for classes as often as I’d like, but have been trying to make it to one every week or two. They’re longer (and harder) than this workout I’ve posted, which is just loosely based off Barry’s, so definitely try out the real thing if you have a studio in your area!