20 Minute Quick HIIT Tabata | Royally Fit

20 Minute Quick HIIT Tabata

20 Minute Quick HIIT Tabata

by Kaylie Ginn | Sep 23, 2019 | Body Weight Workouts, HIIT, Members, Tabata, Under 20 Minutes, Workouts | 19 comments

[bookmark]

20 Minute Quick HIIT Tabata
Print Workout Here
Buy Tank Here

Super quick workout to get that heart pumping, quads burning and your triceps on fire!

Warm-Up:

3 minutes of high knees, butt kicks and jumping jacks,

Workout:

We’re going to be doing each exercise for 20 seconds on, and 10 seconds off, for a total of 4 sets before we move onto the next circuit. Each circuit have 2 moves which you will rotate between.

Exercises:

Circuit 1

Squat Pulse –Sink into a deep squat and stay low. Now pulse up and down slowly and with control. Keep your weight in your heels, and your shoulders pulled back
Squat Jumps – Doubling up on the quads, we are now going to sink low in our squat and then use our bodies momentum to jump up as high as you can.

Circuit 2

Burpee with Lateral Side Jump – Perform a classic burpee, and when you reach the top, before you drop back down, take a wide side jump and drop and give me another burpee!
- Modification – Ditch the burpee and stick with the lateral side jumps (skaters)
Single Leg Kickbacks – With each round, switch legs. This move is simple, but effective. Be sure to focus on your form to maximize the burn

Circuit 3

Triceps Push Ups – With a tricep push up, its important to keep your elbows in tight to your body, so they graze against your ribs as you come down. These are tough, so take your time.
- Tricep Kickback
Mountain Climber – In a plank position, with your shoulders in line with your wrists at all time, and your bum down. Now start running!
- Modification – High knees

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make Today Badass,
Kaylie

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

19 Comments

slambs5 on September 23, 2019 at 9:26 am

Good workout Kaylie, thks
Reply
- Kaylie Ginn on September 25, 2019 at 1:16 pm
  
  Glad you enjoyed :)
KendraD on September 23, 2019 at 11:35 am

This was just what I needed to begin the week, thanks Kaylie! I too found the first circuit the most challenging..
Reply
- Kaylie Ginn on September 25, 2019 at 1:17 pm
  
  Glad you enjoyed it beautiful
Rebeca Olivares on September 24, 2019 at 7:22 pm

Thanks Kaylie! Such a good quick workout!
Reply
- Kaylie Ginn on September 25, 2019 at 2:00 pm
  
  Im so glad you liked :)
Ashsavage on September 25, 2019 at 12:00 pm

All done
Reply
Nicole Smith on September 25, 2019 at 1:54 pm

Great workout. Thx Kaylie!
Reply
Sahackett17 on September 25, 2019 at 3:59 pm

Good workout Kaylie! Triceps pushups are always the worst! Lol! Sheila:)
Reply
- Kaylie Ginn on September 25, 2019 at 4:39 pm
  
  hahaha agreed, that are BRUTAL
Jennifer Wiggans on September 25, 2019 at 6:51 pm

Love a tabata workout…always a fav
Reply
- Kaylie Ginn on September 26, 2019 at 8:29 am
  
  Wohooo me too!
Tanny1107 on September 25, 2019 at 7:48 pm

First circuit was definitely the hardest for me!
Reply
- Kaylie Ginn on September 26, 2019 at 8:30 am
  
  Yay it was a huge struggle for me too!
Octane on September 28, 2019 at 9:50 am

Love it ? thanks Kaylie ?
Reply
Kate Stock on September 28, 2019 at 12:30 pm

I think Charlotte wanted to give you a kiss! She kept trying to kiss my phone!!!
Loved the shortness but still great cardio
Reply
- Kaylie Ginn on September 30, 2019 at 8:59 am
  
  haha aw Charlotte!!!
Leslie Barton on July 23, 2020 at 5:30 pm

I don’t have a slam ball so I did this it was awesome . Last circuit definitely most challenging !
Reply
- Kaylie Ginn on July 24, 2020 at 8:51 am
  
  Yay glad you found a work out to sub! Good for you babe

Submit a Comment Cancel reply