19 Minute Total Body Tabata
Print Workout Here
Join me in this awesome tabata work out that will have your heart racing and the sweat dripping!
What you will need:
- Just you and a yoga mat
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: We are doing 2, 8 minute sets of tabata. Each set has 4 moves. You will before each move for 20 seconds on and 10 seconds off for a total of 4 times through.
Set 1
- Plie Squat with Overhead Clap – get low into a wide squat with your toes pointed out. Pull your shoulders down, flip your palms up to the sky and clap your hands above your head as hard and fast as you can.
- Push ups with shoulder tap – Perform this move on your knees or on your toes, complete one push up and then tap each shoulder once and repeat
- Burpee with 180 Jump – A classic burpee with a twist. Once you finished your burpee jump and face the opposite direction and do another burpee. Watch the video if you need clarification
- Single Arm Push Up – Watch the video to ensure your form is on point
Set 2
- Jumping lunges – you can modify by taking the jump out. Perform a classic forward lunge but add in a jump to really burn out those quads and get that heart racing
- Mountain Climbers – In plank position bring one knee to your chest and continue to alternate as fast as possible!
- Plank Up Downs – Start in high plank position and drop one arm at a time to get into low plank, now bring yourself back up into high plank
- Windshield wipers – with your back flat on the mat, bring your legs up over your hips and move your legs from one side of your body to the other, creating a windshield wiper Keep your shoulders planted on the mat and pull your belly button in towards your spine.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
Great quick workout! Tough but when each move is only 20 I can push through! Good start to the week. Thanks
It sure is!! Awesome work lady!
Love tabata!
This was an awesome workout for today. I’d love to see some boxing in the future if we can! ? thanks Kaylie!
I was actually thinking that I wanted to do a kick boxing style type soon, thanks for teh suggestion!
That was great! and workouts without any equipment needed are always nice for newcomers and for those days we might not have access to weights/equipment.
Thanks lady, happy you liked it :)
Awesome workout! Second set in particular was killer :) Keep the high-intensity Tabata coming, so much easier to get through mentally!
you got it lady !!! <3
Love me some Tabata!
right!?! it goes by so fast
Loved it! Those one arm push ups holy moley!!!
I know right!?! they are so hard!
Workout done! My 2.5 yr assisted me it was a lot of fun. She loves the squat and clap really fast..
haha your own personal cheerleader
OMG – that felt soooo good. Tabata is one of my all time fave styles. It’s my go to on those days when the whole world is just aggravating me simply because of how great the release is. Shortly before I did this I shovelled a snow bank that was the height of my knees away from the end of my driveway… so it is safe to say I’ll be chilling with epsoms in the bath tonight. Haha. Thanks for another awesome one… I’m going to stop babbling now. Lol. Have an awesome night!
the work out, snow shovel combo can be deadly hahaha
great workout! loved it!
Lobed those one armed push ups!!!! Thanks for the great workout!
I love / hate the one armed push ups LOL
Loved!!not lobed!
Tabata is always my go-to workout style! Keep them coming! I agree with the comments above though about possibly trying a boxing style workout.
Glad you liked the tabata!
I will start working on a boxing routine ASAP
Great workout Kaylie! I’m sweating like crazy!
Woohooo! love that
I love the combo Kaylie although I’m so sore from your class Tuesday. Should be fun tomorrow lol. FYI pants weren’t too bad on the video ;) lol.
HAHAHA I cant believe no one has commented on that yet !!
Awesome workout. ? Thanks Kaylie
My pleasure :)
This was an awesome one to do while we were away! Thanks, Kaylie!
Still working out while on vacay, you are a champion!
Nice bum!!!
That was excellent! Quick and effective – true RF fashion!
Awesome quick energy booster!!!
That was challenging for first thing in the morning lol. Also that was quick moving I didn’t even notice the timing. Tabata is my favourite style of workout. Thanks Kaylie!
Double header Saturday with two different beautiful babes! How lucky can I be?
Thanks Kaylie! Always love a tabata workout!
Loved that Kaylie! I really enjoyed lots of arms, especially with tank tops just around the bend! Thank you!
Done! Thanks, Kaylie
Done and sweaty!!! Thanks lady!
Breathing hard and sweaty! Thanks! Glad I got this in before Friday…..would have been too tired to do it then I”m sure! Btw you asked what workouts we like, I love ab ones! Need to tone my mid section!
Thanks for a good sweat session Happy Friday!
Ass kicked! Thank you!
Happy friday
Way to kick off the weekend!
Great workout trying to get back in the routine of a regular workout. Like the modifications. Seniors hate jumping jacks but maybe I will get there. Have a great weekend.
So happy to see you commenting and moving!
This is my favourite style workout ! Loved it!
I love this style! Tough but goes by so quickly. I’m a sweaty mess!
Beauty!! Glad you got this in with the class cancellation this week!
Finally got my lazy bum moving today lol. And also my favourite workout; tabata broken down into sets. Thanks Kaylie!
Super sweaty Saturday! Loved this one :)
Tabata is always a favourite of mine – awesome!
Quick and effective for a snowy evening! I swear we missed a round of burpees but maybe I’m wrong lol. I actually liked the 180 burpees better than regular ones :)