20 Minute Tabata HIIT

by Kaylie Ginn | Mar 4, 2019 | Body Weight Workouts, HIIT, Members, Tabata, Under 20 Minutes, Workouts | 24 comments

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20 Minute Tabata HIIT
Print Workout Here

Get ready to sweat and get that heart rate pumping! We are combing the magical forces of Tabata and HIIT to make for one amazing, quick workout.

For today’s workout you don’t need any equipment, just your badass self.

Warm-Up:

Gentle movements and dynamic stretching to get your body warm and ready to work.

Workout:

We have 3 circuits to complete. Each circuit has 2 moves which will be performed for 20 seconds on with a 10 second break for a total of 5 rounds .

Circuit 1

4 Squat Touchdowns, 4 High Knees – if the squat jumps are a little too intense you can modify and perform 4 regular squats.
6 Mountain Climbers with 1 Push Up– In a plank position perform 6 mountain climbers ( 3 / side) and then perform 1 push up either on your knees or toes

Circuit 2

4 X jumps, with 4 Punches – Embrace your inner boxer, and be sure to punch hard an with your whole body behind each punch.
Plie Hop Squats – Spread your feet wide apart, with your toes pointing outwards. Sink low bringing your inner thighs towards the floor. Keep your shoulders back, belly button in tight and gently hop your feet just a few inches from the floor and land softly. *Modification* Take the jump out and just pulse it out.

Circuit 3

Standing Long Jump with Backward Jog – Embrace your inner kid and think about your Track and Field days. Sink low and into your feet, use your arms to help with momentum and jump forward as far as you can. Be sure to land softly on your feet. Now jog back into starting position.
Sit Up Pulses – Bring yourself down to the floor and sit on your bum, with your feet out in front of you. Get in a position that is at the half way point of a sit up and pulse it out. This will burn right across the middle of your core.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,

Kaylie

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24 Comments

Andrea Was on March 4, 2019 at 5:32 am

I love tabata hitt workouts too! And I truly appreciate the breaks in between circuits. My heart was pumping after the first circuit lol. Thanks Kaylie!
Reply
- Kaylie Ginn on March 5, 2019 at 10:49 am
  
  my pleasure babe, glad you enjoyed!
sheilamaustin on March 5, 2019 at 5:44 am

First set was the hardest for me too but th workout when fast!
Reply
- Kaylie Ginn on March 5, 2019 at 10:49 am
  
  yes, thats the beauty go tabata, it goes QUICK
Catrina Visser on March 5, 2019 at 5:55 am

That was awesome! So sweaty
Reply
- Kaylie Ginn on March 5, 2019 at 10:50 am
  
  glad you enjoyed :)
Becky McDougall on March 5, 2019 at 9:36 am

Loved this quick one too! Thanks, Kaylie
Reply
- Kaylie Ginn on March 5, 2019 at 10:50 am
  
  my pleasure lady :)
Nicole King on March 5, 2019 at 1:08 pm

This. one was great. Although that first circuit was torture. Hahaha! I may be cursing this workout l later today when I drop my daughter off at dance and have to walk up 6 flights of stairs. Hahahahaha.
Reply
- Kaylie Ginn on March 7, 2019 at 7:46 am
  
  hehehe :) glad you enjoyed babe
Nicole Sommer on March 5, 2019 at 5:10 pm

That flew by!
Reply
- Kaylie Ginn on March 7, 2019 at 7:46 am
  
  dont you love when that happens!
Jessica Graham on March 6, 2019 at 9:04 am

that went so quick!
Reply
- Kaylie Ginn on March 7, 2019 at 7:47 am
  
  yahooo Loe when it flies by!
Sarah Honey on March 6, 2019 at 4:21 pm

Loved the layout of this one! :)
Reply
- Kaylie Ginn on March 7, 2019 at 7:47 am
  
  glad you enjoyed babe
Angelika Henning on March 6, 2019 at 5:26 pm

So good!
Reply
- Kaylie Ginn on March 7, 2019 at 7:47 am
  
  :)
kristy122 on March 6, 2019 at 7:02 pm

Holy shit that first circuit was TOUGH!!!! But that 20 minutes flew by! Definitely saving this one for when I need a good cardio push!! Also, loved your message at the end! Needed it today <3
Reply
- Kaylie Ginn on March 7, 2019 at 7:48 am
  
  YAY I am so glad you enjoyed this one babe!! happy it put you in a good mood :)
Dawn Phillips on March 6, 2019 at 7:12 pm

Loved this workout. I’m glad I did it and didn’t make any excuse not to. Quick question what size of ball should i get? Thanks for a sweaty workout
Reply
- Kaylie Ginn on March 7, 2019 at 7:49 am
  
  I have 2 balls, a 10 and a 20 which I love. I would likely suggest a 15 or a 20 though, the 10 is pretty light sometimes
April Patch on March 9, 2019 at 11:37 am

I totally did not want to workout today! I’ve laid in bed all morning just trying to get motivated. I did not get enough sleep this week and my stress level was a bit high. I finally got at it and am sweaty and mentally prepared to tackle the other on my list by bedtime today. Thanks Kaylie!
Reply
Gillian Buckley on March 9, 2019 at 3:00 pm

I wasn’t in the mood to workout, but I’m so glad I did. Sweaty now! Thanks as always, Kaylie ❤️
Reply

20 Minute Tabata HIIT

24 Comments

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