20 Minute Tabata Party

by Kaylie Ginn | Nov 12, 2018 | HIIT, Members, Tabata, Ugi or Slam Ball, Under 20 Minutes, Workouts | 31 comments

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20 Minute Tabata Party
Print Workout Here

Love me a good Tabata sweat session. This work out is quick, so you need to push hard! Feeling extra badass?
Do it twice ;)

What you will need:

A slam ball, or dumbbell, if you don’t have that no worries you can do this whole workout with bod weight too

Warm-Up:

4 minutes of various movements. Squats, high knees, jump rope, etc

Workout:

3 circuits, each circuit has 2 tabata moves. Tabata means 20 seconds on with a 10 second break. You will perform each move for a total of 5 rounds before moving on to the next circuit

Circuit 1

Squat Jumps – jump high, land soft. If you need a modification for fast squats or even butt kicks
Front Squats – Keep the weight close to your chest, and squat it out, slow and steady,

Circuit 2

Ball Slams, or squat swings, or any cardio that works for you
Calf Raises – don’t let your heels touch the ground, pull core in tight to help with balance, and just embrace the burn ;)

Circuit 3

Mountain Climbers (modification, high knees)
Side Plank Rotations – starting in a plank position, rotate your body into a side plank, then return back to plank position, continue rotating from side to side. This move is amazing for working your core and shoulder stability.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

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31 Comments

Ashsavage on November 12, 2018 at 10:10 am

All done thks
Reply
- Ashley Dale Grant on November 12, 2018 at 2:03 pm
  
  atta girl!! hope you enjoyed :)
Andrea Was on November 12, 2018 at 1:06 pm

I love love love the tabata circuit workouts! Today my body didn’t like the mountain climber lol but I pushed through them. Thanks Kaylie!
Reply
- Ashley Dale Grant on November 12, 2018 at 2:04 pm
  
  atta girl!! glad you pushed through thats so amazing!
michlreid on November 12, 2018 at 1:57 pm

Feeling great, thank you!
Reply
- Kaylie Ginn on November 12, 2018 at 2:05 pm
  
  yaaaaaaa best way to start a Monday!
Becky on November 13, 2018 at 9:58 am

Mountain climbers and side plank rotations were my fav!! Thanks, Kaylie
Reply
- Kaylie Ginn on November 14, 2018 at 8:15 am
  
  I love plank rotations too! glad you enjoyed ;)
Sarah Honey on November 13, 2018 at 1:48 pm

Done! Definitely a tough one after yesterday’s workout with Ashley! Feeling great :)
Reply
- Kaylie Ginn on November 14, 2018 at 8:15 am
  
  atta girl! you are a trooper!
janchoi on November 13, 2018 at 5:39 pm

really missed tabata!
Reply
- Kaylie Ginn on November 14, 2018 at 8:16 am
  
  so did I! glad you enjoyed :)
JessicaGraham on November 13, 2018 at 8:05 pm

Got this one in tonight since I have a busy day tomorrow. Hubby tagged along again!
Reply
- Kaylie Ginn on November 14, 2018 at 8:17 am
  
  aw I love that, I need to get my man to tag along to a few workouts hehe
Tami on November 14, 2018 at 7:25 am

That was a monstrocity!! I loved every challenging moment of it! Thank you!!
Reply
- Kaylie Ginn on November 14, 2018 at 8:18 am
  
  its not every day I hear the word monstrocity hahaha my pleasure!
Joelle LaRonde on November 14, 2018 at 7:26 am

Ya baby!!! ?
Reply
- Kaylie Ginn on November 14, 2018 at 8:19 am
  
  hehe I MISS YOU SO MUCH
Dperrott on November 14, 2018 at 5:08 pm

Despite being short I’m super sweaty! Squat jumps were tough but happy I pushed it! Needed this workout after a shitty day!
Reply
- Kaylie Ginn on November 15, 2018 at 9:30 am
  
  YAAAY girl thats amazing!
Jennifer Wiggans on November 14, 2018 at 5:39 pm

I’m lovin the ball slams…no t so sure my floor is though
Another beauty workout
Reply
- Kaylie Ginn on November 15, 2018 at 9:32 am
  
  yaahooooo I love them too, I double up my mat for slams hehe
Carolyn Stanbrook on November 14, 2018 at 6:42 pm

Found the last set most challenging. Made it through. Loving the ball slams!!
Reply
- Kaylie Ginn on November 15, 2018 at 9:32 am
  
  atta girl, you are a champ
Sandra on November 15, 2018 at 7:08 am

Great combinations! Feeling super charged for the day ahead all in 20 minutes. Thanks!
Reply
- Kaylie Ginn on November 15, 2018 at 9:33 am
  
  hell YES love it girl
Patricia Best on November 15, 2018 at 11:42 am

Almost talked myself out if this but decided to suck it up for 20 minutes..i loved it and feeling so much more positive and energized. Thank you for the pick me up!
Reply
- Kaylie Ginn on November 18, 2018 at 11:57 am
  
  YAAAY that makes me so happy to hear! good for you girl thats amazing
Nicole Sommer on November 16, 2018 at 9:59 am

Kendra hates plank rotations!!!!
Reply
Angelika Henning on November 16, 2018 at 3:11 pm

Good stuff!
Reply
April Patch on November 25, 2018 at 9:26 am

Thank you for a great start to my Sunday! Hoping to do Core Flow with you later too. You are looking fabulous as always!
Reply

20 Minute Tabata Party

31 Comments

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