22 Minute Tabata Workout
Print Workout Here
No equipment needed – just some energy and willingness to work hard!! Tabata has the special ability to make things go by VERY fast, so give it everything you’ve got ladies. Before you know it, you’ll be all done and feeling freaking amazing. Let’s do this!
What you will need:
- Jump rope or nothing!
Warm-Up:
- 2 minutes jump rope
Workout: Today, you will be doing each of the exercises in a row for 20 seconds of work and 10 seconds off, for a total of 8 sets each. This makes your workout with the warm-up included 22 minutes!
- Squat and lunge jump – Complete one jump squat followed by jumping back into alternate lunges.
Modification: Instead of jumping you can just alternate this if you’d like. - 4 jumps forward and back – Take your legs nice and wide and turn your toes out for 4 mini jumps forward and back staying as low and wide as you can.
Modification: Walk these squats forward and back 4 times. - Under the fence push-ups – Starting in a downward facing dog with your hips up nice and high, move forward and bend your elbows ‘scooping’ your body under like you’re trying to sneak under a fence.
- Plank hip dips – In a low plank position, hold your body forward so your shoulders are directly over top of your elbows and then drip/drop your hips side to side to really work those obliques.
- Plank w/ opposite knee touches – In a high plank position on your hands, alternate drawing your knees in towards your chest and then touch it with the opposite hand for a great core workout.
Modification: You can always do this on your knees too….BUT….remember, it’s only 20 seconds. PUSH!
Complete these 8 times through for a killer sweat session!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Love this totally sweaty. I was confused with beap too lol. Happy Friday.
Thanks for starting your Friday’s with me Pat! Have a great weekend ;)
Done .
Nice work – now go enjoy your weekend!!
Love it!
Awesome!
ALL DONE – TGIF!
You know it! Enjoy your weekend!!
Done! I like this one:)
Awesome! Have a great weekend Jillian!!
awesome! Awesome way to end the week.
I’d say! You rock Magda!
Fastest 22 minutes ever! Great way to start the weekend!
It’s a quick moving one that’s for sure! Awesome way to start the day – enjoy your weekend!
That went by so fast! But it was a great sweat!
Perfect combination!! Awesome work Catrina!
Done! Forced myself to get up and workout this morning instead of staying in bed a little longer. Glad I did! Always love a good tabata workout! Thanks
Feels awesome when you have a ‘Suck it up Sally’ moment. So rewarding! Good work Michelle – ask your daughter if you still smell good after this LOL
Haha!! I don’t think I would have passed that as well as I did last night after the workout this morning!! LOL
Hehehe couldn’t resist after seeing your post!
Good workout :) Did 3/4 of it :)
Nice!! Awesome stuff Mandy! You’ve been so committed these last couple weeks! Love it!
Thanks Ash!
Loved this. So fast paced and I could work though entire 20 sec interval. I got very sweaty and sometimes I don’t with the more intense workouts – just cause I can’t work the whole 50 second interval quite yet. Either my strength or cardio are not up to it yet, but this I could handle and it was very motivating. Thanks!
Yeah tabata workouts are awesome for that! Anyone can wrap their head around 20 seconds right?! If you’d like more of these just search ‘tabata’ in the search bar on the right hand side. You’ll get a bunch of options to choose from that are just like it ;)
Done! Sweaty mess now :)
Beauty!
Awesome! Loved the cat interference lol Poor you!
They are a welcomed distraction when I’m in pain Lol. All these years doing videos by myself who would have I talked to Lol.
Always my favourite!
Yahoo! Glad you dig it.
Great way to end the month! Now only one to makeup next month :D
You’re the domination queen April! 👌👍💪
Done. Loved it
Nice!
A little late doing it, but awesome. Sweaty and needing a shower before bed
Not too late at all….as long as you can sleep Lol. Good work Amanda!
Sweat fest! Did the wide squat walk with Adalynn on my back!
Haha way to go Adalynn adding the extra resistance onto Mommy! Love it.
side plank dips get me every time I think my obliques finally exist compared to two years ago there was nothing haha most underworked muscles
Definitely! This and the low back and both have such a huge influence on the strength of your core! Nice work lady…so nice you can see the improvements!
Late but completed with a gross sweat dripping… Love tabata
Perfect! There’s no such thing as late on here…they’re always waiting to make you sweaty!
All done! Can’t go wrong with tabata
100% agree! Just did one this morning myself ;)
Done. Love this one.
You would Miss hardcore!!
Done! It was difficult but I like it!
No matter how difficult it is rather nice to know it will be over quickly right Erin!? LOL. Glad you enjoyed. Can’t wait to see you commenting more on here and getting ready for your big day!!
yeah I’m sore today, so I know I did a good job!
I’d say so!
I missed this last time, so decided to do it for a bonus today. Glad I did!
Love it!
Thanks Ashley
You’re more than welcome! Thanks for being awesome!
luv tabata…sweaty mess…yeah
On fire Kim!!!!
That flew by! Feeling great and very sweaty ?
3rd of the week. Yay!
Sweaty mess! Love tabata.
Done!! Was so tired this morning but got through it.
Done!
Thanks Ash! Big fan of tabata workouts!
I’m a sweaty mess! Thanks! :)
super sweaty! Thanks!