16 Minute Tabata Workout
Print Here
Even with the warm-up, this is going to be a fast one! The definition of tabata should be work harder….you don’t have long. Give it all you’ve got ladies!!
What you will need:
- Nothing but we encourage you to grab some weights if you want to make this harder.
Warm-Up:
- Included in warm-up
Workout: Complete each of the exercises for 20 seconds on, and 10 seconds off, 8 sets through.
- Burpee – Walk it, jump it, do it. Whatever your strongest is today, give it!
Modification: Squats - Alternating hammer curls – Using the weights, standing with your feet hip distance apart, knees slightly bent, and palms facing in towards each other, keep those elbows tight while you alternate bringing the arms up so the weights come towards the armpit. There is no rotation in your hands here for a hammer curl!
- Plank with donkey kick, right – In a high (on hands), or low (on elbows) plank position, hold your hips parallel to the ground with the abs in nice and tight while your lift your right leg bending it at the knee and then kicking it towards the ceiling for donkey kicks.
Modification: Table top position with your knees on the ground, still completing the donkey kicks. Please do this one if the plank bothers your low back or you feel your form suffering. Listen to your body! - Plank with donkey kick, left – Same as the opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
Done! My son loves seeing your cats he thinks it’s so funny lol
Who knew the cats would be such a hit with the kids during the videos. Love it!!
done!
Boom
Short and sweaty, love it! Now I’m ready for the weekend :)
Hope it’s a good one!!!
Thank you! I have to share… for some of my burpees, I was visualizing being a superhero getting my cape on and flying up into the air…. I know… pretty lame, but it worked!
Not lame, unreal!!! Now to get you a cape to really get into it!!
That flew by! Happy Friday!
Nice work Kendra!!
Loved this one!
Love when you comment Nicole!!
Short and a sweaty one
Happy Friday!
Hope you’re feeling it today!!
Great one for a Friday!
Glad you enjoyed it ;)
good Friday quickie
Boom!!
Perfect Friday night workout!!!
Thanks for fitting me into your Friday night ;)
Happy weekend!
Right back at you!!
Woke up and felt motivated to do this one this morning! My 2nd workout since….4 months ago? Trying to get back into it…and the feeling I have after completing these help me with wanting to continue! Thank you :D
You’re most welcome! A couple more workouts on top of this too, and you’ll be back to craving it again.
Bingo bango
Awesome work out. Had to do it today instead of Friday. Good sweat! Thx
Whatever day works!! Awesome work Sabrina!!
Haven’t had much time . But got to squeeze this in between dropping kids off and picking them up tonight ?
Oh wow that’s perfect! Love hearing that you were able to fit some me time in there.
Campus life is busy these days! Keeping up though, even if it means doubling up sometimes. Love Tabata, Ash, keep ’em coming!
Haha you got it lady!! Thanks for taking a break to workout with me.
Had trouble streaming this due to Internet issues so after half way I had to stop the video and set the timer and give it on my own. Did it a bit earlier but only had time to come back and comment!
Wow that’s great! So happy you still have it and had a timer on hand!! Boom.
Nice and quick!! Great workout!
Beauty! Tabata, always a fan fav!!
Done. Perfect for a work night :)
Short and sweaty! Boom.
Great workout. Listened to Quirks and Quarks on CBC where scientists say that training for 3 20 second high intensity intervals followed by less intense exercise periods (so only a 10 minute workout altogether) is more beneficial than 50 min of moderate exercise without peaks. So short but intense is the way to go. Thank you’
I couldn’t agree more Jackie!!! Better for the body and such a time saver!!
This week is chock full of appointments which is royally screwing up our schedule, so I fit this quickie in while the littles played contently. Love Tabata style. Super effective, fun and the time just flies!!!
It sure does! Thanks for squeezing us into your busy week!!
You said to “meet up” two more times this week so here I am for my 1st of 2!
Sincerely,
Pile Of Sweat
Haha awesome stuff Amanda! So nice to “hang out” again tonight!! You rock for being accountable. Boom ??????
Blah rainy day…decided to sweat the blahs out!
Well done! I did the same and then it got sunny out. We must have did something!! Haha. Happy Easter Jen!
Finnito…still luv tabata #1
Without a doubt!!
Oops…we did the wrong one but we added 50 jump squats. – Kendra
Nice!!
Done for this week. Doing the week backwards. Holy what a quick sweaty work out! Loved it.
I’m glad it got you all sweaty and you like to do things backwards sometimes!! Keeps things interesting :)
Done and sweaty
Just what I was going for! Nice work Jan!
Wow those donkey kicks are tough! But done!
Amazing work Karyn!
I love a Tabata workout
They never get old do they!?
Done! Love tabata!
I’M HAPPY!! Way to crush!
Winning Wednesday! Done the 3 for the week! :)
?
Exactly what i needed today when short on time???
Love hearing that! Nice work!
Done – booty on fire!
Fire ?
Done! Needed a fast one today but boy am I sweating!
I’m just so impressed by you!
done :)
??
❤️
YAWS!
Bam!
Amazing how sweaty you can get in such a short amount of time! Great workout!
I agree! It’s my favourite!
Done! missed Friday’s so doing 4 this week. sweaty one!
Love tabata! I can even do burpees win a 20 sec limit! Feeling strong. Thanks
How incredible that you can still do burpees, Sandra?! I love how you continue to push yourself physically and mentally. #CantStopWontStop
Love tabata! So much easier to wrap my mind around 20 seconds of burpees 8 times rather than 50 second of burpees 3 times!
Totally agree re: tabata!
You mean you are looking forward to doing burpees at age 67, Ash?
Not only do I look forward to it, I’m planning on it!! So cool!!