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
