20 Minute Weighted Tabata Time Workout
Print Workout Here
Let’s kick some serious ass in 20 minutes! It’s really fast moving so do your best to keep up but don’t freak out if you can’t. As long as you’re moving and sweating, I’m happy! In total you will only be doing 20 minutes! You can do it, so let’s do this!
What you will need:
- Weights & jump rope (or you could simulate it)!
Warm-Up:
- Included in your warm-up so if this is an early morning workout, feel free to take some more time warming up!
Workout: You’re going to complete the exercises listed below consecutively for 20 seconds on and 10 seconds off before you hit the next exercise, for a total of 8 sets. It’s fast moving, but do your best to keep up ;)
- Jump rope – You can actually do this OR simulate it. Just get moving ;)
- Forward jump with 4 mini jumps back – Big jump forward to really work your abs, followed by 3 or 4 little mini jumps back to restart and do it again. Just make sure if you’re jumping you land nice and low, soft and keep those abs engaged!
Modification: You can always do a stationary jump squat OR grab your weights and do them without jumps. - Weighted alternating backwards lunges – With your shoulder blades together, alternate stepping back into lunges so you can bend both legs 90 degrees without allowing your front knee to go past your toes. Abs in tight, chest proud!
- Table top back rows – On your hands and knees with your hands directly underneath your shoulders and your knees underneath your hips (make sure they are hip distance apart) alternate lifting the weights up into a row so you can really squeeze your mid-back!
Modification: If you don’t have weights you can come up into a high plank position (off your knees) and still alternate lifting your arms up to squeeze your mid back. - Opposite hand to knees in high plank – In a high plank position (off your knees and on your hands) draw your knee in towards your chest and then tap it with your opposite hand for a deeper abdominal contraction.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
I LOVE TABATA! That was an awesome workout and it went by so fast.
Yay!! I’m so glad you enjoyed it ;)
All done, super sweaty. Great workout!!
Lovely! Great start to your weekend!
So I did this workout today. I had to highly modify it to eliminate the jumping, but I did it. Instead of the forward jump I did weighted squats (so I would squat down, stand up, squat back down, pulse for 2 and repeat) and the lunges I just didn’t go as deep. Physio worked on those with me last night. It was great though for what I could do. Happy long weekend.
AMAZING! So awesome you were able to get a workout in – modified or not, I bet it felt damn good!
Great sweaty workout. Happy weekend!
Happy weekend is right!! Enjoy the last little bit of your summer holidays Angelika!
I love tabatas too! Great workout, thanks Ash!:)
Perfect!! You’re most welcome! Enjoy your weekend Andrea!
Love Tabata
Beauty!
That’s a sweaty wrap up to my year!
It sure is!! Thanks again for your awesome write up. Love seeing your transformation over the last year!
Loved this one! I’m dripping sweat and feel amazing! Thank you!
You’re most welcome Patricia!
Missed this weeks workouts since I was camping. Glad I was able to get this one in this morning! Feeling much better already!
Oh yeah!! Welcome back. Hope your enoyed your camping trip.
short but intense. Thanks ashley!
Anytime Ali!
done
Boom
I love tabata so much. It just flies by and I can really focus and push myself when I know it’s only 20 seconds. Thank you! Finally squeezed a workout in before school starts.
I couldn’t agree more and glad you were able to squeeze it in!
Love Tabata!
Loved your sweaty selfie!
Done. Great one.
Amazing! You rock Ash!
Great workout to end my long weekend. Thanks!
Amazing! I’m flattered you did this on your last day of holidays!!
I always love tabata!! That was a great workout – I’m sweating like crazy but not so breathless as I get with some of the other videos, which is perfect for me right now! Thanks!
Perfect! If you need more of these you can search Tabata in the side bar and do them whenever!
Just finished my first video after 11 months of trying to come back after 3 herniated discs in my lower back! Tough, but I did it!
OMG!! 3 herniated disks. Amazing job getting back at it. You rock!
Back at the workouts. That was a good one. I like the Tabata. I noticed much more upper body strength and endurance. I was able to complete everything with no modifications. What a difference a month makes :)
Oh yay! So pumped you’re starting to see a difference in your strength!
I did this one today instead of the one you sent. I couldn’t get into that workout for some reason and didn’t want to skip the workout all together!
Oh weird, I wonder why? Glad you found something to do instead!!
I’m not sure why, but I started it and my heart just wasn’t in it, that makes sense. But I got a good sweat on with this one so I’m happy :)
Oh sorry I thought you meant the video wouldn’t work!! My bad. I understand now. Yeah totally sometimes we’re just not feeling workouts. I get it. It’s all good!!
Great workout
Thanks Leslie! And thanks for joining me this Sunday morning ;)
Done!
Tabata is my fav…done #1
Good for you Kim!!
Came back to this one for today, it’s one of my Favorites!
Nice work! I’m so impressed by you Momma ??
Done before 6;00 am. Senior sleep not always the best! But doing the workouts sets me up for a good day anyway! Love tabata style. Can do anything for 20 seconds!
I completely agree! Although there are days when my body just really needs the sleep, most of the time I feel more energized and alive after a workout! Even after a poopy sleep! Rowynne has been making her way into our bed a lot the last month, and every time the alarm goes off I’m like “jeez that came quick”, but every time after I’m done my 6am workout, I feel amazing again! Thanks for always touching base, Sandra! Means a lot! We have some Merideth workouts coming up over the next couple weeks!!
Love tabata, thank you Ash :)
My pleasure, Julie! You rock. Happy Friday!
That was a great one. Did it six years ago and doing it again. Tabata is always mentally motivating for me. Thank you!
I can’t believe it’s been six years! I LOVE THAT!!!