Workouts — Page 18

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

Low Impact Home Workout – Total Body

April 4, 2020 by Nicole Leave a Comment

I have another low impact home workout for you today. No jumping (downstairs neighbor approved), and all you’ll need is a resistance band loop. This is a workout I did live on Instagram Thursday. Thanks to technological problems, I wasn’t able to save it so I filmed it again for YouTube.

Low Impact Home Workout

EQUIPMENT NEEDED:

Resistance Band Loop – I’m using the medium weight from the set linked.

This low impact home 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 right, left, right, left, 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 1:11 in above video for a preview of the exercises.

Curtsy Pulse to Knee Drive (no band)
Deadlift (can do staggered or balance, band in hand and under foot)
Low Squat to Low Lunge with Row (hold band in hands)

CIRCUIT 2

See 9:38 in above video for a preview of the exercises.

Shoulder Shapers
Squat to Calf Raise with Row
Bear Plank Lateral Walk – keep band above wrists or you can ditch it

CIRCUIT 3

See 16:11 in above video for a preview of the exercises.

Push Up Shoulder Taps
Forearm Plank Reach
Rolling Crunches

Similar Workouts

If you enjoyed this low impact home workout, check out these similar routines:

Mini Band Quiet Workout – same structure, all mini band exercises.
Bodyweight At-Home Workout – same structure but no equipment needed. This is another one.
Check out THIS PAGE for all my quiet, apartment-friendly workouts.

xo Nicole

Link to equipment is affiliate.

Filed Under: Full Body, Quiet, Resistance Band, Video, Workouts Tagged With: home workout, low impact 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