19 Minute Tabata Blaster

by Ashley Dale Grant | Jan 27, 2017 | Body Weight Workouts, Members, Workouts | 92 comments

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19 Minute Tabata Blaster
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This is a big cardio workout, but not to worry, we’ll sneak in some awesome muscle development as well! 19 minutes, no problem!! Let’s do this!

What you will need:

Just you!Warm-Up:

3 minutes of jump rope

Workout: Complete each of the exercises for 50 second on and 10 seconds off, for a total of 5 sets each.

Burpees – Throw those hands down, keep the palms down, kick the legs out into a plank and then bring them back in and jump up high to complete one badass burpee.
Modification: You can walk your legs out and back in, which is still badass ;)
Jump lunges – Jump those lunges, making sure you’re soft on your knees, your core/trunk is long and high and those shoulder blades are together.
Modification: Lunge pulses – switch which side you’re doing on each set.
Push-ups – Perhaps do your first set (or more) on your knees to warm the shoulders, and then keep your body forward so your chest is in between your hands and you’re working the big chest muscle….not just the shoulders. Keep the hands wide, fingers spread and thumbs on the ground.
Crossing mountain climbers – With your hands directly underneath your shoulders, hold your body up in a plank and then alternate bringing your knees towards your opposite elbow for crossing mountain climber. Works the lower abs and the oblique’s, but it’s SUPER important to keep your body forward so you feel the abs and you don’t keep sliding.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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92 Comments

Andrea Was on January 27, 2017 at 6:03 am

Thanks for the lovely tabata workout!
Reply
- Ashley Dale Grant on January 27, 2017 at 10:15 am
  
  You’re most welcome! Happy Friday Andrea!! Have an awesome weekend ;)
Rebecca Procter on January 27, 2017 at 9:02 am

Holy shitters! That was great, still out of breath!
Reply
- Ashley Dale Grant on January 27, 2017 at 10:15 am
  
  Hahaha holy shitters! Love it. Means it did the job. Have a great weekend with the family Rebecca! Nice work this week ;)
Nicole King on January 27, 2017 at 10:57 am

You know you have had a great workout when you catch a few tastes of your own sweat. Haha. Happy Friday!
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- Ashley Dale Grant on January 27, 2017 at 8:30 pm
  
  I’d say! Nice and salty lol
Stephrich17 on January 27, 2017 at 3:08 pm

Thanks Ashley happy Friday!
Reply
- Ashley Dale Grant on January 27, 2017 at 8:31 pm
  
  You’re most welcome!! Happy Friday to you.
Kendra Lawrence on January 27, 2017 at 3:17 pm

I LOVE tabata! Especially love the quick Friday workout. Happy weekend.
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- Ashley Dale Grant on January 27, 2017 at 8:31 pm
  
  It is a crowd favourite! Thanks for joining me Kendra!
Becky McDougall on January 27, 2017 at 6:37 pm

Awesome!!! Thanks, Ash! Have a great weekend ;)
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- Ashley Dale Grant on January 27, 2017 at 8:32 pm
  
  Happy Friday Becky!! ????
Patricia C on January 27, 2017 at 7:58 pm

Done. Love tabata. Sweaty and fast. Happy weekend
Reply
- Ashley Dale Grant on January 27, 2017 at 8:32 pm
  
  Right back at you Pat!!
April Patch on January 27, 2017 at 8:14 pm

Happy Friday! Just have Wednesdays to fit in this weekend (likely Sunday!). Have a good weekend!
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- Ashley Dale Grant on January 27, 2017 at 8:32 pm
  
  Happy Friday to you April! “See” you Sunday ?
Ashley Gabel on January 27, 2017 at 8:35 pm

Done. Awesome. Happy Friday.
Reply
AmberAshton on January 27, 2017 at 8:35 pm

So efficient! Love it, thanks Ash. Happy weekend!
Reply
- Ashley Dale Grant on January 28, 2017 at 3:18 pm
  
  You’re most welcome Amber!!! Hope you’re having a great weekend.
Raya Ayer on January 27, 2017 at 9:16 pm

I’m so proud of myself for not bailing on this….I went to the spa this afternoon for a facial and massage….
Reply
- Ashley Dale Grant on January 28, 2017 at 3:41 pm
  
  Wow I’d say so!! High five lady. A day (mostly) for you ;)
Jessica Hambleton-Bojda on January 27, 2017 at 9:32 pm

done – but had to take breaks. holy mother.
Reply
Patricia Best on January 28, 2017 at 8:21 am

Tabata and Saturdays go great together! Love ths one!
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- Ashley Dale Grant on January 28, 2017 at 3:41 pm
  
  I agree!! Haha.
Leslie Barton on January 28, 2017 at 9:54 am

Love that one !
Reply
- Ashley Dale Grant on January 28, 2017 at 3:42 pm
  
  Love to see you comment!!
Jennifer Wiggans on January 28, 2017 at 4:17 pm

That was a sweaty tabata…heart was pumping! Cheers
Reply
- Ashley Dale Grant on January 29, 2017 at 8:56 am
  
  I hope you did cheers after this!!!
Angelika Henning on January 29, 2017 at 7:50 am

Soaked!
Burpees 2 workouts in a row. Say what??
Reply
- Ashley Dale Grant on January 29, 2017 at 8:57 am
  
  Hahaha I know #sorrynotsorry
Catrina on January 29, 2017 at 9:52 am

Finally had the energy to get to a workout. I had to modify slightly but I feel so much better Now!
Reply
- Ashley Dale Grant on January 29, 2017 at 12:17 pm
  
  I bet you do! Thanks for giving it a go this morning Catrina! I’m sure you needed to have a little self talk to get there. Great job!
Cara on January 29, 2017 at 10:45 am

I love tabata! I had to modify, my body is not ready for jumping much yet ;) or planks, did v-sit twists instead.
Thanks Ashley!
Reply
- Ashley Dale Grant on January 29, 2017 at 12:18 pm
  
  Great idea! You know I always love it when people listen to their bodies. So amazing job Cara!!
Kim Ruis on January 29, 2017 at 11:12 am

Great pre-hockey cardio workout for my 7 year old to do with me!
Reply
- Ashley Dale Grant on January 29, 2017 at 12:18 pm
  
  Aw that’s amazing!! So incredible. Love hearing that!!
Kristin on January 29, 2017 at 11:39 am

Could only manage at about 75% effort as I feel like I’ve been fighting something for the last few days. Needed a good sweat though!
Reply
- Ashley Dale Grant on January 29, 2017 at 12:19 pm
  
  I’m impressed you gave it a go anyway! Hopefully it helped you sweat out the bad stuff ;)
Tracy Neziroski on January 29, 2017 at 5:05 pm

Good one! I’m a sweaty mess! Soccer should be fun tonight! ?
Reply
- Ashley Dale Grant on January 29, 2017 at 7:26 pm
  
  I hope you had time for a shower first lol
Kim Judd on January 30, 2017 at 9:30 am

Great start to a Monday ?I cut the cool down short . But got the workout in ??
Reply
- Ashley Dale Grant on January 30, 2017 at 3:57 pm
  
  AmaZing start to your week!! Enjoy a nice stretch later Kim ????
Jennifer Wiggans on March 4, 2017 at 2:06 pm

Xtra workout for this pms’ing lady… hope to sweat the bitch out of me
Reply
- Ashley Dale Grant on March 4, 2017 at 6:47 pm
  
  Haha it’s possible! Works for me a lot.
Jennifer Wiggans on May 7, 2017 at 1:10 pm

One of my favourites to fall back on ?
Reply
- Ashley Dale Grant on May 7, 2017 at 6:37 pm
  
  That’s fantastic that you keep some for your go-tos!!!
Ashley Gabel on January 21, 2019 at 7:11 pm

Great start to the week. Thanks Ash
Reply
- Ashley Dale Grant on January 23, 2019 at 8:18 pm
  
  Yahoo! Nice work Ash!
Becky McDougall on January 22, 2019 at 9:52 am

Thanks for the great sweat with this one!
Reply
- Ashley Dale Grant on January 23, 2019 at 8:20 pm
  
  Anytime lady!!
Michelle Fraser on January 23, 2019 at 2:20 pm

So good~ Love Tabata! I’m dripping with sweat! Thanks :)
Reply
- Ashley Dale Grant on January 23, 2019 at 8:23 pm
  
  You are most welcome!!!
Nicole Sommer on January 23, 2019 at 3:15 pm

Oldie and a goodie….Kendra, Leslie, Nicole
Reply
- Ashley Dale Grant on January 23, 2019 at 8:24 pm
  
  Yahoo!! Babes supporting babes. Love it.
jenvanson on January 25, 2019 at 5:51 am

omgggg i’m dead. happy friday lol!
Reply
Catrina Visser on January 25, 2019 at 5:53 am

3 for 3 this week! Woohoo! I almost did squats instead of the burpees but I powered through! Happy Friday, Ashley!
Reply
Patricia Best on January 25, 2019 at 9:57 am

After 4 years I’m still surprised how much you kick my ass in 19 minutes!! I’m dead!
Reply
Patricia C on January 25, 2019 at 10:26 am

Wow that was a tough one. Love that cardio today. Happy Friday.
Reply
sonjafriel on January 25, 2019 at 11:39 am

Feeling badass after that one! And very sweaty. Thank you!!
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Nicole Smith on January 25, 2019 at 12:50 pm

I have no better words to describe this workout other than…. I’ll just be lying over here on the floor. LOL.
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Gillian Buckley on January 25, 2019 at 12:52 pm

I wanted to quit halfway through that one but didn’t. So now I feel like a badass ?
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Sarah Honey on January 25, 2019 at 4:51 pm

Feeling great after that one! Glad I got all 3 in before the weekend :)
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Sandra on January 25, 2019 at 5:32 pm

Love it. !! ?
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Jackie Dixon on January 26, 2019 at 4:17 pm

Tough and awesome. Love Tabata. 6-8 burpees was all I could manage. Wow.
Reply
- Ashley Dale Grant on January 29, 2019 at 8:20 am
  
  That’s still super badass lady!!
Angelika Henning on January 27, 2019 at 11:12 am

Great workout!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:21 am
  
  Glad you think so!!
April Patch on January 27, 2019 at 11:38 am

7th workout for the week completed! Backlog eliminated, ready to start fresh and on track Monday!! Tutor cancelled so I had extra time. See ya later crazy illness, now but dust in my moving forward tracks as I’m back! A little celebrating still to be had this week but Feb 1st – watch me roar!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:22 am
  
  I knew you’d have a comeback! Way to go Momma!! Can’t wait to watch you in February.
Bree on January 28, 2019 at 9:24 pm

Thought I was doing 5 sets haha I musta missed you saying 10 sets!
It never ended!!?
Feeling proud now!??
Reply
- Ashley Dale Grant on January 29, 2019 at 8:29 am
  
  Hahaha I know the feeling!!
Jaimie Bartlett on January 29, 2019 at 7:23 am

Great workout! Can’t go to boot camp tonight so it was great to have a “hotel friendly” workout to do this morning!! :)
Reply
- Ashley Dale Grant on January 29, 2019 at 8:30 am
  
  Yay!! Glad you brought us to the hotel with you! Have fun tonight!!
Jennifer Wiggans on January 31, 2019 at 5:41 pm

Wowzers I was sweating!
Reply
Dperrott on February 1, 2019 at 8:52 am

Super sweaty and thrilled I took the morning off to work from home so that could squeeze this in!! Happy Friday!!
Reply
- Kaylie Ginn on February 4, 2019 at 9:48 am
  
  YAY to work from home days! Hope you had a fantastic weekend
Patricia Best on February 1, 2019 at 9:39 am

Again?? I thought I was done with this one for awhile! Lol. Kicked my ass yet again. Dripping sweat but feeling badass!
Reply
- Kaylie Ginn on February 4, 2019 at 9:49 am
  
  Hahaha atta girl, way to push through!
sonjafriel on February 1, 2019 at 10:49 am

That was super tough. It’s fun to see the strength I have gained since I started with you guys in November. I could tell with the push-ups :)
Reply
- Kaylie Ginn on February 4, 2019 at 9:50 am
  
  HELL YA, the best feeling ever! really helps with motivation too!
Tami on February 1, 2019 at 11:52 am

That kicked my ass ROYALLY! Haha! See what I did there? Thank you so much for another burner!!
Reply
- Kaylie Ginn on February 4, 2019 at 9:50 am
  
  Hahahah I love me a good pun
Kristina Bergeron on February 1, 2019 at 1:56 pm

Bloody well good shit that was!
Reply
- Kaylie Ginn on February 4, 2019 at 9:51 am
  
  Hahahahah bloody hell
Nicole Sommer on February 1, 2019 at 3:18 pm

Sweating to the oldies
Reply
- Kaylie Ginn on February 4, 2019 at 9:51 am
  
  Hell ya!
Tanny1107 on February 1, 2019 at 8:36 pm

Holy crap Ashley lol
Reply
Sarah Honey on February 2, 2019 at 12:22 pm

Wow what a great sweaty one! Thanks Ash!
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Leslie Barton on February 3, 2019 at 9:30 am

Great cardio workout!
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April Patch on February 3, 2019 at 10:21 am

I remember this one well, the text timing does not match the workout timing and I struggled to think how it was all adding up! My quads were already burning from Kaylie’s workout and my chest from the pushups this week… so can not say I was happy to see more pushups and lunges lol Happy Sunday!
Reply
Jackie Dixon on January 10, 2022 at 7:12 am

Sweaty one for sure. Took many modifications but still worked hard. It’s where I am.
Reply
Kendra Lawrence on January 10, 2022 at 11:30 am

Happy Monday.
Reply

19 Minute Tabata Blaster

92 Comments

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