16 Minute Body Weight Tabata Workout
Print Workout Here
Just a friendly reminder on how much 16 minutes can be enough. Haha. Let’s do this!
What you will need:
- Nothing – just you!
Warm-Up:
- Included in warm-up
Workout: Complete each of the exercises consecutively below for 20 seconds on/10 second off for a total of 8 sets each.
- Jump rope – With an actual jump rope or simulated, get moving nice and fast!
- 180 Jump squats – Without fail, these ones always work. They are awesome for your cardio, core and obviously legs. Jump back and forth 180 degrees, landing softly on your knees, with your shoulder blades squeezing together and abs engaged so you have great form.
Modification: Squat pulses nice and low. Weight in the heels!! - Push ups with alternating back rows (without weights) – Whether you do your push ups off or on your knees, keep your body forward, arms wide, and abs engaged. When you come up and do your back rows, do your best to keep your hips pointing down towards the ground, and those abs really engaged.
- Mountain climbers – With your hands directly underneath your shoulders, and your hips in line with your shoulders, alternate drawing your knees in towards your chest. You can do this slowly or fast. The most important thing is that your hips don’t sag, your body is forward, and you exhale while you draw them in to really engage and feel those abs.
Modification: You can do this on your knees too!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Boom ? Awesome quickie ?
I’m soooooo impressed you got up and did this!! You rock.
Great quick workout! Still feeling Wed workout in my butt!! Happy Friday!
Ah-maz-ing!!! Sitting pretty. Hehe. Happy Friday Jillian!
That was pretty amazing, thanks Ash!… and now to meditate for 4 minutes.
I like it! And bet the meditation was the hardest part!
Short and sweet like us :)
Haha you got that right!!
Short and sweaty
Happy friday
You know it!! Have a great weekend Jen!
Got home from school pickup and baby was still asleep in the carseat, so I snuck in this bad boy. It was great pick-me-up.
Done! Great start to a Saturday!
Boom!!
One of my favorite!!! Marshall cheered me on!! Thank you Ashley!!
High five to you and Marshall!!
^ ^ Ditto!!!!
????????
Tried Wednesday video but it paused on me so moved onto this one. Haven’t worked out in a week. Father in law was here and I do not hve private space to workout in so I skipped it. Went for a long walk on Wednesday though. Hoping to get back at it this week
Sometimes weeks off are good for the body Ash!! I bet you’ll come back stronger than ever!!
All done
Have a lovely weekend!!
You too Angelika!!
Awesome nice and sweaty. Thanks Ash.
You’re welcome! Thanks for including me in your weekend ;)
Glad I did this!
Oh good!! I am too :D
All done! It was a crazy past week with something every single weeknight (sometimes x2) but this week I plan on giving a lot to me!
I like that! It’s just as important to give back to you too!
Awesome workout! I had the energy tonight to really push myself so I’m feeling amazing and sweaty! Thank you
What a way to wrap up your weekend! Amazing work!
That was a goodie
Boom!
Chose this as my 4th workout for the week! Feeling awesome about accomplishing my goal!
As you should!! Great job lady. Keep up the good work!
YOU ARE A ROCKSTAR!!!
Right back at you lady!’
Quick and efficient! Just what I needed! I had a few extra mins so I did a few bunny hop/plank interval sets. A good sweat feels good! :)
Nice! You’re always ready for the extra push!
Great one to fit in during nap time and still have time to shower!
Having time for a shower is like the perfect day ??
great workout, thanks.
You’re most welcome!!
This is a good kick ass one ! Kept counting and every round tried to beat the last set every time .keot my mind off how many rounds we were doing . Lol
Hahaha yeah they add up! Love counting though. You must have been totally in the zone!
Gosh it feels like the 20 seconds for Mount Climbers is soooo much longer ! Happy Hump Say
It’s the best time do so then for that reason lol
Loved this quickie! Thanks, Ash
Anytime!
That felt awesome!!! Thank you!
My pleasure! Nice work!
Loved this quick one! Baby is still doing only 40 min naps. I’m able to squeeze this in AND a fast shower. Thanks!
It’s truly a wonderful thing isn’t it!! I remember those days!!
Done! Nice belly
Thank you ?
Your baby belly workouts are pretty inspiring, I must say. Though I don’t dislike mountain climbers any less. Done!
Hahaha well it was worth a try! Thanks for sweating with me!
Done! Onto a great weekend!!
Wooohooo!! Enjoy lady!!
Felt great. Thanks Ash
Anytime lady!!
Today is make up all the sweat I should have done last week day! :s One down!
Wow!
Wow is right!! Keep it going lady!!
That one was great! I am running a tad behind but determined to catch up this week!
You can do it!! You’re always so determined!!!
The key for me to be consistent in doing this three times a week for years has been NO EXCEPTIONS! NO EXCUSES!. I came close this morning. I am on holidays and am going to ski today, so fought with myself about doing my “boot camp”. But the positive won out and I found this quick, body weight workout. As ALWAYS, I feel energized and physically and mentally ready for the day ahead. Thanks, Ashley!
I bet it gave you the energy you needed to have a fantastic day skiing!! What beauty weather you had for it. Thank you for being such a powerful force of positivity on here. I simply love it!!
done :)
Boom!!
That was pretty amazing, thanks Ash!… I can’t believe you had the energy to jump around like that, pregnant!
When I look back I feel the same way lol
So sweaty! Finished this off with 100 squat pulses. I’m done!
Sweaty after that one! Got my 100 squats in at the end as well. ?
Nice! That’s awesome!
I was in such a bad mood this morning. This was just the medicine for it. Happy Friday!!!
Thanks for the workout. My quads are feeling those 180 jump squats. Way to rock that workout with that beautiful baby belly!
I bet! They always do tell me in. And thank you!! I love being able to see these as well!
Oldie but a goodie!
Totally, glad you agree!
Happy Tabata Friday ????
Yahoo!!
Booya!!! That was fab! Thank you! Followed by my 100 squats for the challenge this week! Happy Weekend!!
Killing it this week with your workouts and the challenge!
Nailed it, posted, done!
That was awesome! Just what I needed to get my adrenaline going after a day at work! Super sweaty for sure!!!
Beauty! That’s awesome. Hope you had a great night!!
Loved this quick workout for a Saturday :)
Love that you snuck it in!! Nice work lady!
Done!
Beauty!!
Triple header RF day! Yay! Exactly on time and ready to shower and get ready… this one was incredibly sweaty! Here I come Mandarin!
Went back to this one today. Loved it!!!
Sweat was dripping! Thanks for that ass kicking
Nice little pick me up this afternoon! Did your biceps bonus after and feeling strong ?
Ignored the dirty dishes from dinner, and did this instead. Feeling good about my decision!
Did this yesterday and my shoulders are sore after all those push-ups! Great workout
always a good start to my day! Thanks once again!
Awesome!! Loved the push-ups!!