This quick bodyweight tabata total body blast can be completed in 16 minutes and requires no equipment, making it the perfect workout for at home or while traveling!
Oh hey. I’m interrupting your Friday to bring you this bodyweight tabata total body blast workout.
About Fridays. At this point in the year, my Fridays are less busy than my other weekdays–an easy segue into the weekend. So for now, my cherished Friday mornings usually involve a sweaty workout followed by a leisurely breakfast and coffee before I get to work. I don’t hate it. Right now, my post-workout breakfast of choice is a bowlful of this oatmeal with all the toppings. And with variations. Like a balsamic roasted blackberry pear variation which I’m thinking may need to make an appearance on the blog sometime soon. For obvious reasons (read: balsamic roasted fruit. Need I say more?).
But we aren’t here to talk about balsamic roasted fruit. Or oatmeal, for that matter. We’re here to talk about a workout. Specifically, this bodyweight tabata total body blast workout.
Tabata. Love or hate? I love tabata workouts because they’re easily customizable to whatever moves your body feels like doing. Not only that, but because you can switch out exercises easily and thus include moves that incorporate as much or as little equipment as you’d like, they’re adaptable for whatever workout environment you find yourself in: at home, at the gym, while traveling. Also, they’re usually quick. Perfect for busy mornings or anytime you feel like squeezing in a little movement.
If you’re not familiar with tabata, it’s a type of interval training. You work hard for 20 seconds, then rest for 10 seconds. Each tabata round lasts four minutes.
This bodyweight tabata total body blast has four, four minute tabata rounds, each of which alternates two exercises. 4 rounds x 4 minutes = 16 minutes total. You work hard on the first exercise of the round for 20 seconds, then take a 10 second break. Then do the next exercise at high intensity for 20 seconds, followed by a 10 second break. That’s 1 minute. Repeat 3 more times, going back to the first exercise of the round and continuing to alternate, for a total of 4 minutes. After you finish one tabata round, move on to the next and repeat the process.
In this workout, each tabata round has a “theme”: lower body, upper body, etc., so you’ll be sure to work every muscle. Enjoy!
16 Minute Bodyweight Tabata Total Body Blast
Disclaimer: I am not a certified professional. Consult your doctor or another medical professional before you attempt this workout if you have concerns, and always, always listen to your body.
Instructions: Complete each exercise in a round for 20 seconds, followed by a 10 second break x 4 = total of 4 minutes before moving on to the next round and repeating the process. 4 minutes per round x 4 rounds = 16 minutes total.
Squat jumps: Stand with legs slightly wider than shoulder width apart. Lower down into a squat, keeping your weight in the back of your heels and your gaze forward. Explode up into a jump, landing gently back in squat position. Modification: skip the jump and perform bodyweight squats.
Split jumps: Start with one leg forward and the other leg back. Lower down into a lunge, being careful not to let your knee go over your toes. Push off the ground into a jump, switching legs in mid-air, and landing in a lunge position with the opposite leg forward. Repeat, continuing to alternate legs. Modification: skip the jump and perform alternating lunges.
Pushups: Start in high plank position on hands and toes. Engage your core, lower down, and use your upper body strength to press back up to plank position, keeping your back straight. Modification: drop to knees and perform pushups from there.
Tricep dips: Begin in tabletop position, with hands facing towards you. Dip down, bending at the hips to form a V with your legs and torso and bending your arms at the elbow, keeping them close to your body. Press back up into tabletop position.
Mountain twists: Begin in high plank position on hands and toes. Draw one knee towards the opposite elbow, then return to plank position. Repeat with the other knee. Continue to alternate, switching quickly. Modification: Slow it down. Focus on engaging your core and trying to touch your knee to your opposite elbow each time.
Quick burpees: Start standing. Lower down into a squat, place your hands on the floor in front of you, and jump your legs back so that you end up in a high plank position. Quickly jump your legs back in, lift your hands from the ground to come into a squat position, then jump up, landing in a squat position and repeating the process. Modification: skip the jump up at the end and/or step your legs one at a time into plank position and when returning to squat position.
Donkey jacks: Begin with knees slightly bent, in a quarter squat position. Jump feet out, back in, then put your hands on the floor and kick off the ground, kicking your legs towards your glutes. Land gently back in quarter squat position and repeat. Modification: skip the donkey kick and perform jumping jacks.