tabata

Bodyweight Tabata Superset Workout (20 Mins)

January 29, 2020 by Nicole 2 Comments

This bodyweight tabata superset workout will take you 20 minutes to complete. It uses the same structure as the previous two weeks, but no equipment required. If you missed those:

Bodyweight Tabata Superset Workout

This total body tabata superset workout is broken up into four tabatas. A tabata is 8 rounds using an interval structure of 20 sec work / 10 sec rest. I’ll give you two exercises that you’ll alternate between.

The first two tabatas are core & upper body focused, and aren’t as intense as the last two tabatas. They aren’t easy, but there isn’t any jumping around, so you’re not going to be as out of breath. You’ll use the standard rest/work tabata structure for them.

The second two tabatas are sweatier. Because I want you to be able to push your hardest during the work intervals, I’ll give you 30 seconds to rest at the halfway point in each one.

Rest for 60 seconds after each completed tabata superest.

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 – core (obliques)

See 01:44 for a preview of the exercises and how to modify.

Mountain Climber Cross – Straight (alternate sides)
Side V-Ups (alternate sides)

TABATA 2 – upper body & core

See 06:37 for a preview of the exercises and how to modify.

Single-Arm Plank March (alternate sides)
Swimmer Kicks with Triceps Lift / Triceps Squeeze

TABATA 3 – lower body

See 11:24 for a preview of the exercises and how to modify.

Wide Squat Jump Side Lunge Slide
Low Squat Hop x2, Duck Walk Back

TABATA 4 – total body

See 16:39 for a preview of the exercises and how to modify.

Burpees
Breakdancer Kick-throughs

Similar Workouts

If you enjoyed this bodyweight tabata superset workout, you’ll love these similar options:

xo Nicole

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

Lower Body Tabata Superset Workout (20 Mins)

January 23, 2020 by Nicole 1 Comment

This lower body tabata superset workout will take you 20 minutes to complete, and whew is it effective! It uses the same structure as last week’s workout focusing on upper body. If you’re looking for a longer, total-body workout, try doing the two back to back.

Lower Body Tabata Superset Workout

EQUIPMENT NEEDED

Resistance band loop
Single heavy weight (kettlebell or dumbbell will work) – I’m using a 20-lb kettlebell

This lower body tabata superset workout is broken up into four tabatas. A tabata is 20 seconds of work / 10 seconds of rest x8. You’ll alternate between two exercises in each tabata.

The first tabata is a little different from the other three. It’s focused on glute activation. You’ll do the first four intervals isolating one side, and then switch to the other leg the second half. It’s not as sweaty and intense as the rest of the tabatas.

Because the bulk of this workout is intense, you get an extra 30 seconds of rest when you hit the halfway point of those three tabatas. The added recovery is important so that you’re able to push your hardest during the remaining work intervals.

Rest for 60 seconds after each completed tabata superest.

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 – resistance band loop

See 01:50 for a preview of the exercises and how to modify.

Clamshell Lift
SL Glutes Bridge

TABATA 2 – resistance band loop

See 06:17 for a preview of the exercises and how to modify.

Lateral Step Squat Jump
Bear Plank Hop – Jack

TABATA 3 – no equipment

See 11:30 for a preview of the exercises and how to modify.

Lunge Hop – Lunge Stomp (alternate legs each round)
Prisoner Knee Drive Hop

TABATA 4 – heavy kettlebell or dumbbell

See 16:41 for a preview of the exercises and how to modify.

Squat Cleans
180 Squat Jumps

Similar Workouts

If you love this lower body tabata workout, try the following similar ones (or save/pin them for later!):

12-Min Tabata Superset for Legs & Glutes – all bodyweight exercises, no equipment needed. Three tabatas instead of four.
Lower Body Tabata Superset Workout (12 Mins) – same structure as the previous one, also no equipment needed. This one is super popular on YouTube!
Tabata Stepper Workout for Lower Body – you’ll need a stepper and a weight for this one.

xo Nicole

Filed Under: Hand Weights/Dumbbells, Interval Training, Lower Body, Superset, Tabata, Video, Workouts Tagged With: hiit, lower body tabata, lower body workout, tabata, tabata superset

Upper Body Tabata Superset Workout (20 Mins)

January 13, 2020 by Nicole Leave a Comment

This upper body tabata superset workout will take you 20 minutes to complete. It’s quick but effective—I was sore for days after filming it! (Not that soreness is always an indication of efficacy.) You’ll notice that the back is not specified as one of the target groups (we do biceps, triceps, shoulders and chest). Several of the exercises do target the muscles of the back though, so you’ll get a well-rounded upper body workout.

Upper Body Tabata Superset Workout

EQUIPMENT NEEDED

Set of medium-light dumbbells (and I highly recommend having a slightly lighter drop set available as well) – I’m using a set of 8-lbs and set of 5-lbs

This upper body tabata superset workout is broken up into four tabatas, each focusing on a different muscle group (biceps, triceps, etc.). 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.

I encourage you to start each tabata using the heavier set of weights, and then drop down to the lighter as needed.

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 – biceps

See 01:43 for a preview of the exercises and how to modify.

Hammer Curls
Rotate Open – Lateral Extension

TABATA 2 – triceps

See 06:22 for a preview of the exercises and how to modify.

Triceps Kickbacks + Pulse x2
Crab Kick Dips

TABATA 3 – shoulders

See 11:10 for a preview of the exercises and how to modify.

Arnold Press
Elbow Squeeze In – Up

TABATA 4 – chest/shoulders

See 15:59 for a preview of the exercises and how to modify.

Marching Plank
Surfer Get-Ups

Similar Workouts

If you enjoyed this upper body tabata superset workout, give these similar workouts a try:

12-Minute Upper Body Tabata Superset Workout – Same structure but three tabatas instead of four and no equipment needed.
Strength + Endurance Workout for Biceps & Triceps – This one uses a mix of dumbbell circuits and light hand weight burnouts.
Strength + Endurance Workout for Shoulders – Same as above but focusing on shoulders.

xo Nicole

Filed Under: Uncategorized Tagged With: tabata, upper body workout, workout