No Jumping Tabata Workout (20 Mins)

No Jumping Tabata Workout - This total body tabata workout is low-impact and apartment-friendly. #tabata #workout #athomeworkout #workoutvideo #fitness

This no jumping tabata superset workout is perfect if you have downstairs neighbors (no thudding around!). It’s also great if you want to avoid high impact on your joints. Especially because there’s no jumping, I encourage you to challenge yourself with the weights you choose.

No Jumping Tabata Workout

EQUIPMENT NEEDED:

  • Medium dumbbell (I have a 10-lb weight and an 8-lb weight on hand in case I need to drop down)
  • Heavy kettlebell (you could use a dumbbell, but we’ll be doing swings)

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.

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:

No Jumping Tabata Workout - This total body tabata workout is low-impact and apartment-friendly. #tabata #workout #athomeworkout #workoutvideo #fitness

Workout Breakdown

TABATA 1 – lower body

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

  • Back Lunge to Knee Drive (alternate sides)
  • Goblet Squat with Pulse

TABATA 2 – total body (shoulders)

See 06:44 for a preview of the exercises and how to modify.

  • Shoulder Press Stationary Lunge (alternate sides)
  • Truck Driver Squat Hold

TABATA 3 – core

See 11:36 for a preview of the exercises and how to modify.

  • Side Plank Hip Lift (alternate sides)
  • Anchored Twisting Sit Up

TABATA 4 – total body

See 16:29 for a preview of the exercises and how to modify.

  • Curtsy Pulse to Low Squat
  • Kettlebell Swings

Similar Workouts

If you enjoy this no jumping tabata routine, check out these similar workouts:

xo Nicole

Links to equipment are affiliate.

Bodyweight Tabata Superset Workout (20 Mins)

Bodyweight Tabata Superset Workout (20 Mins) - Total body workout broken up into four tabata supersets. No equipment needed! #workoutvideo #tabata #hiit #bodyweighttraining

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:

Bodyweight Tabata Superset Workout (20 Mins) - Total body workout broken up into four tabata supersets. No equipment needed! #workoutvideo #tabata #hiit #bodyweighttraining

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

Lower Body Tabata Superset Workout (20 Mins)

Lower Body Tabata Superset Workout (20 Mins) - This workout will target legs & glutes and is broken up into four tabatas. Video included! #lowerbodyworkout #legday #tabata #hiit #workout #workoutvideo

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

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:

Lower Body Tabata Superset Workout (20 Mins) - This workout will target legs & glutes and is broken up into four tabatas. Video included! #lowerbodyworkout #legday #tabata #hiit #workout #workoutvideo

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!):

xo Nicole