21 Minute Tabata Body Weight Workout

by Kaylie Ginn | Feb 19, 2018 | Members, Tabata, Weighted Workouts, Workouts | 49 comments

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21 Minute Tabata Body Weight Workout
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 jump rope and butt kicks

Workout: We are doing 1 10-minute set and 1 8 minute set of tabata. Each set has 4 moves. You will before each move for 20 seconds on and 10 seconds off

Set 1

Squat jack–Just like a regular jumping jack, but we are going to land into a deep squat to really work those quads
Plank – each time we will perform a different version of the class plank. Single arm, side steps, single leg, etc. Make sure your shoulders are lined up with your elbows and wrists and your bum is down and not stick up in the air!
High knee and Ankle Taps – your classic high knees with a twist! Have a look at the video to see how to perform this cardio killer
Turkish Get Ups – laying on your back flat, lift yourself up with your hands to come into a tabletop position. Make sure to squeeze your bum at the top. This move focuses on your abs on the way up and works your entire backside when at the top.

Set 2

Squat jumps – you know the drill ladies, get low and jump high! Be sure to land softly on your feet to avoid injuring your ankles and knees. To modified simply remove the jump and perform a classic squat
Plank Walks– In plank position step your hand and the same foot to the side for 2 steps, and then return back to your starting position. Keep your bum down on this one ladies to make sure your core is fully engaged.
Plank to Squat – Start in high plank position and either step or jump into a squat position. Without coming all the way up like you would in a burpee stay low to really burn your quads. Jump or step back into plank. Repeat!
Front Kicks – I want you to kick as hard as you can. The harder you kick the more you will engage the lower abs and get that heat rate up!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Kaylie

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49 Comments

Ashsavage on February 20, 2018 at 11:49 am

Sweaty thks lady
Reply
- Kaylie Ginn on February 21, 2018 at 8:14 am
  
  My pleasure ;)
Kendra Lawrence on February 20, 2018 at 6:20 pm

That was fun. Happy ?
Reply
- Kaylie Ginn on February 21, 2018 at 8:13 am
  
  Thanks Kendra <3
Gillian Buckley on February 21, 2018 at 9:00 am

Wow! So sweaty! I’m really loving your videos, Kaylie ❤️
Reply
Dawn Phillips on February 21, 2018 at 10:05 am

This afternoon I get my stitches removed so I decided to celebrate with a morning workout, I haven’t done one in awhile and this workout kicked my butt but I feel great so thank you
Reply
- Ashley Dale Grant on February 21, 2018 at 11:00 am
  
  Yay Dawn!! I’m so happy to see you commenting again. Way to kick ass!
Patricia Best on February 21, 2018 at 7:35 pm

That was tough! Thanks for kicking my ass!
Reply
- Kaylie Ginn on February 22, 2018 at 11:11 am
  
  my absolute pleasure :)
Becky McDougall on February 21, 2018 at 8:01 pm

Love tabata!!! That felt awesome, I’m super sweaty!! Thanks, Kaylie
Reply
- Kaylie Ginn on February 22, 2018 at 11:11 am
  
  glad you liked it lady :)
Falon Castellano on February 22, 2018 at 6:14 am

Awesome workout, Kaylie! Tabata all day, errry day! Oh and the Carlton made my day! :)
Reply
- Kaylie Ginn on February 22, 2018 at 11:12 am
  
  hahaahah I am glad you love tabata as much as I do
Madabb82 on February 22, 2018 at 7:44 am

Done!
Reply
- Kaylie Ginn on February 22, 2018 at 11:12 am
  
  woohooo
Kristina Bergeron on February 22, 2018 at 1:50 pm

I ain’t much of a sweater but this one had me glowing!
Reply
- Kaylie Ginn on February 22, 2018 at 5:23 pm
  
  oh I love hearing that !
Rita Campbell on February 23, 2018 at 9:54 am

I love all your workouts, Kaylie!
Reply
- Kaylie Ginn on February 23, 2018 at 5:45 pm
  
  Thanks Rita <3
Patricia C on February 23, 2018 at 11:01 am

Great workout I’m sweating mess. Happy Friday.
Reply
- Kaylie Ginn on February 23, 2018 at 5:46 pm
  
  hahaah YES
Andrea Was on February 24, 2018 at 7:53 am

Whoa that was a sweaty one! I really like the tabata sets. Thanks Kaylie!!
Reply
- Kaylie Ginn on February 24, 2018 at 11:36 am
  
  My pleasure :) glad you enjoyed
April Patch on February 24, 2018 at 8:05 am

Sweaty Saturday mess! Have a good weekend!
Reply
- Kaylie Ginn on February 24, 2018 at 11:36 am
  
  best way to start a Saturday !
Kim Ruis on February 24, 2018 at 11:13 am

I love Tabata workouts. Have a great weekend!
Reply
- Kaylie Ginn on February 24, 2018 at 11:37 am
  
  me too! so efficient and I can do anything for 20 seconds
Amber Ashton on February 25, 2018 at 9:14 am

The plank to squat move is a superstar! Loved it! Thanks, Kaylie!
Reply
Jodie Barfitt on March 5, 2018 at 5:45 am

This was a great start to my week! Thanks Kaylie!
Reply
Sandra on November 8, 2018 at 7:05 am

I am in Florida on hikdays and needed a body eight workout. This was a good one! I even went back and finished up that fifth set! Aren’t you proud of me! lol
Reply
HelenGabel on February 19, 2019 at 4:33 pm

Thank you Kaylie. Time flew by on this workout. Probably going to be stiff tomorrow,
Reply
jenvanson on February 20, 2019 at 5:46 am

Hola!! Couldn’t do the 32 Workout this early cuz the fam is sleeping but this got me sweaty!!! thanks girl
Reply
Andrea Was on February 20, 2019 at 5:58 am

That kicked my butt! Thanks Kaylie!
Reply
Patricia Best on February 20, 2019 at 2:09 pm

Loved this! Just what my body needed today!
Reply
Nicole Smith on February 21, 2019 at 10:54 am

I’m glad I did this one before I washed my hair because holy sweat!!!
Reply
Kristina Bergeron on February 21, 2019 at 1:10 pm

Nice quickie for lunch time sesh!
Reply
goodwink on February 21, 2019 at 8:58 pm

Sweaty one!
Reply
Tlenny on February 22, 2019 at 7:57 am

Exactly what i needed this morning! Quick and effective! Thx Kaylie!
Reply
Jessica Graham on February 22, 2019 at 8:55 am

100% thought of Carlton during that warm up! hahaha.
great sweaty short workout… must wash hair. thanks lady!
Reply
Kendra Lawrence on February 22, 2019 at 3:32 pm

Happy weekend!!!!!
Reply
Sarah Honey on February 22, 2019 at 4:40 pm

Such a great quick sweaty workout! Happy Friday!
Reply
Jennifer Wiggans on February 22, 2019 at 4:41 pm

Happy friday
Cheers
Reply
Angelika Henning on February 23, 2019 at 4:41 pm

Great workout!
Reply
HelenGabel on February 24, 2019 at 1:44 pm

Great workout maybe someday soon I will get the jumping part.
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Bree on February 24, 2019 at 8:41 pm

Thanks, great workout! So puffed!!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:04 pm
  
  Yahoo!
April Patch on March 2, 2019 at 12:50 pm

Finally a wrap on last week, now on to this week! I’ve still got 36 hours to get them done before having to carry into the next workout month :) Sweaty indeed!
Reply
- Ashley Dale Grant on March 5, 2019 at 6:52 am
  
  ??
Julie on February 16, 2023 at 7:33 pm

2/3 ✅
Thank god that was only 20 seconds of work at a time, I’m sweating buckets!!
Reply

21 Minute Tabata Body Weight Workout

49 Comments

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