24 Minute Old School Tabata Workout

by Ashley Dale Grant | Apr 24, 2017 | Members, Tabata, Weighted Workouts, Workouts | 77 comments

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24 Minute Old School Tabata Workout
Print Workout Here

This workout is the way tabata was intended. It’s meant to stimulate and focus on one muscle and exercise for 4 minutes, by only working them 20 seconds at a time. The point is to really break down those muscle fibers so they can rebuild and gift you with definition…..without the constant 4 minutes of work. Because who could do that?!

What you will need:

Weights

Warm-Up:

Included in warm up ;)

Workout: Complete one exercise at a time before moving on to the next. Do each one for 20 seconds on, 10 seconds off, for a total of 8 sets.

Burpees/walks outs – Remember this is your warm up, so take it slow and get in to it before/if you really start jumping around. This means you’ll get them out of the way right away. You’re welcome.
Weighted curtsey lunges (switch sides every 20 seconds) – Grab your weights and complete these in a pulsing motion to really get that burn. Start by going in to a regular lunge, and then kicking the back leg to the outside of your front leg….creating a ‘curtsey’ kind of look, without the bow. In fact, we want you to keep a super strong and long core with your hips and shoulders in line with each other.
Kettlebell swing with weight – With your feet a little further than hip distance apart, drop down into a squat holding one weight with both hands, allowing it to fall in between your legs while also keeping your shoulder blades retracted. From here, you’re going to come up and out of the squat, while ‘swinging’ the weight up with your arms to your face level or above your head. Watch your form and listen for the verbal cues.
Fire hydrants (switch sides every 20 seconds) – In a table top position, lift one leg up so your knee is parallel with your hips. From here, think of a dog peeing on a fire hydrant. Why? Because that’s exactly what you’re doing by kicking your knee out to the side. This really works your bum cheeks ;)
Diamond jumps OR alternating squat with toe touch – If you’re doing the diamond jump, you’ll be jumping up to touch your toes together in the air (always landing soft and low of course, and if you can’t taking the modification) OR you can do squats with alternating toe touches to your inner thigh.
Hammer curls with shoulder presses – Holding both weights in your hands, and standing with your feet hip distance apart, knees slightly bent, you’re going to bring both weights up at the same time to complete a hammer curl (palms facing body), and then lift them up above your head for a shoulder stretch (palms facing each other). Make sure to keep your abs engaged and your knees slightly bent so you don’t hurt your back when you take the weights up.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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77 Comments

Kim Judd on April 24, 2017 at 9:53 am

I loved this workout today. Don’t have as much time later in week so I thought I’d get this one done .
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- Ashley Dale Grant on April 24, 2017 at 6:55 pm
  
  Perfect! The beauty of sending them all early meow! Glad you enjoyed it.
Joanna Parker on April 28, 2017 at 5:41 am

Your daughter is so adorable! Great workout. Killer. Can feel that burn in my butt big time!
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- Ashley Dale Grant on April 28, 2017 at 6:48 pm
  
  Oh man I was for days!! I’m glad you enjoyed the workout and Rowynne cameo! Haha. Happy Friday Jo!
Allison Hart on April 28, 2017 at 8:47 am

great workout. Thanks Ashley!
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- Ashley Dale Grant on April 28, 2017 at 6:49 pm
  
  You’re welcome Allison!! So pumped you liked it.
Ashsavage on April 28, 2017 at 11:31 am

Sweaty. Thank goodness the kids interrupted me during diamond jumps it was a welcomed break haha
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- Ashley Dale Grant on April 28, 2017 at 6:49 pm
  
  Hahah I bet it was. Could have used it myself! Lol.
Angelika Henning on April 28, 2017 at 11:55 am

So sweaty – thanks Ashley!!
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- Ashley Dale Grant on April 28, 2017 at 6:49 pm
  
  I like getting you sweaty! You’re welcome Angelika. Happy Friday!!!
Nicole King on April 28, 2017 at 3:57 pm

I needed this. BADLY. It has been a really crap week and this was a great way to relieve some of that stress. So thank you!
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- Ashley Dale Grant on April 28, 2017 at 6:51 pm
  
  You’re most welcome! Glad we could help ???? Enjoy Pound tomorrow Nicole!
Jennifer Wiggans on April 28, 2017 at 4:11 pm

Happy Friday
Cheers ladies
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- Ashley Dale Grant on April 28, 2017 at 6:52 pm
  
  Happy Friday to you Jenn!!! Enjoy that beer ?
goodwink on April 28, 2017 at 9:42 pm

Started my weekend off with a good sweat lol
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- Ashley Dale Grant on April 29, 2017 at 3:20 pm
  
  Awesome!! Best way to start it.
Patricia Best on April 29, 2017 at 1:53 pm

Always love tabata!
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- Ashley Dale Grant on April 29, 2017 at 3:21 pm
  
  Always a sweaty hit!!
Lisa Zapfe on April 30, 2017 at 10:22 am

Hi baby Row!!! Great work out Ashley so sweaty and felt strong!!!
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- Ashley Dale Grant on May 1, 2017 at 7:23 pm
  
  Hi Lisa!! So happy you enjoyed the workout and the baby time.
Amber Ashton on April 30, 2017 at 10:30 am

My basement is not nearly as busy as yours! Watching all of the action though really distracts (in a great way!) from all the moves that take a little more push! Thanks Ash, Rowynne and Pantera!
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- Ashley Dale Grant on May 1, 2017 at 7:26 pm
  
  Hahaha yes the distraction is fantastic! Lol.
Ashley Gabel on April 30, 2017 at 7:43 pm

Great workout. Rowynne is so cute. Sounded like she was cheering u on. Thanks Ash.
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- Ashley Dale Grant on May 1, 2017 at 7:27 pm
  
  She was!! So much fun.
Kim Ruis on May 1, 2017 at 4:15 pm

Love a good tabata workout. Completed late but done nonetheless.
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- Ashley Dale Grant on May 1, 2017 at 7:34 pm
  
  Better late than never!! No time line here ;)
Kristina Bergeron on May 2, 2017 at 8:52 pm

Good One. Needed a little longer one today so just perfect.
Reply
- Ashley Dale Grant on May 3, 2017 at 4:02 pm
  
  Amazing!! Love when you guys do the longer ones.
Dawn Phillips on May 4, 2017 at 1:11 pm

It was a great workout I totally enjoyed it, legs are shaking but it was awesome
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- Ashley Dale Grant on May 4, 2017 at 7:44 pm
  
  That’s fantastic! Great job Dawn!
Kate Stock on May 7, 2017 at 3:56 pm

Loved everything about this workout! Literally dropped sweat all over my mat! Even hearing Rowynne get fussy pushed me even harder cause that’s real life right there! Sometimes william is my perfect workout buddy and other times I feel like loosing it and just shutting off the video because I can’t get 5 seconds of peace!!!
Reply
- Ashley Dale Grant on May 7, 2017 at 6:39 pm
  
  I hear you!! I’m so happy with how much you ladies can relate with having the little one, and don’t give up! Sometimes that’s just how it works.
April Patch on May 7, 2017 at 6:01 pm

This was an outstanding one I carried over from last month! Glad to have it marked complete!
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- Ashley Dale Grant on May 7, 2017 at 6:40 pm
  
  Oh perfect! Im glad you have it marked off. On to the next!!!
Michelle Mullett on May 26, 2017 at 8:37 pm

Always love tabata! Great workout after crazy day with wrangy kids!! Needed it to destress! lol
Reply
- Ashley Dale Grant on May 27, 2017 at 11:26 am
  
  I don’t know how you do it Michelle, but you do!! You’re a superstar!
Becky McDougall on June 2, 2017 at 12:29 pm

Missed this one when we were on vacation last month. I’m so glad I did this one today, I loved it. Feel great, those dino jumps were killer though. Thanks, Ash!
Reply
- Ashley Dale Grant on June 2, 2017 at 7:59 pm
  
  They are evil!! I agree. Happy Friday Becky!
Becky McDougall on June 20, 2017 at 12:39 pm

Did this one today bc I loved it when I did it a few weeks ago and I wanted a little longer one today. Thanks, Ash!
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- Ashley Dale Grant on June 21, 2017 at 6:46 pm
  
  I’m pumped you enjoyed it so much you can back to it!!
Kim G on August 5, 2017 at 9:45 am

Tabata is always my fav…sweatin like crazy…#3
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- Ashley Dale Grant on August 5, 2017 at 3:11 pm
  
  Way to get all three in Kim!!
Kendra Lawrence on April 22, 2019 at 12:28 pm

All done. Those diamond jumps are killer!
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- Ashley Dale Grant on April 22, 2019 at 3:19 pm
  
  I’m glad you think so ;)
goodwink on April 24, 2019 at 12:20 pm

Yup, I’m sweaty too! :)
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- Ashley Dale Grant on April 26, 2019 at 11:16 am
  
  Nice!!!
Andria684 on April 26, 2019 at 6:46 am

I needed the Tabata style to get me through it today!! Done! ??
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- Ashley Dale Grant on April 26, 2019 at 11:16 am
  
  Beauty!! Nice work lady!! Happy Friday!
Patricia Best on April 26, 2019 at 9:20 am

I forgot about diamond jumps….ow!
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- Ashley Dale Grant on April 26, 2019 at 11:17 am
  
  They are seriously evil! Great work this week Momma!
Kate Stock on April 26, 2019 at 2:37 pm

You had me at Tabata!!!! Super sweaty even though I had to take a 5 min break to put crank pants McGee for a nap…now Ive put on a hair mask and get all showered up
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- Ashley Dale Grant on April 26, 2019 at 4:30 pm
  
  Nice! The 5 min break is worth now being able to have shower in peace!
Kendra Lawrence on April 26, 2019 at 3:42 pm

Like it so much I did it again with my workout babe :)
Reply
- Ashley Dale Grant on April 26, 2019 at 4:31 pm
  
  Love that!! Way to wrap up your Friday ladies!!
Jennifer Wiggans on April 26, 2019 at 5:22 pm

Sweaty mess! Love a good ole Tabata … cheers
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Laura Exner on April 26, 2019 at 7:41 pm

Almost skipped today’s workout, but I did it and holy am I sweating! Great workout, feeling those diamond jumps. Cheers
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Andrea Was on April 27, 2019 at 2:47 pm

I do truly appreciate getting the burpees out of the way quick and fast. They are my least favourite thing in the world lol. Thanks Ash!
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Jackie Dixon on April 27, 2019 at 5:58 pm

Awesome. Love Tabata. Had to modify those diamond jumps but it was great. Thank you!
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- Ashley Dale Grant on April 30, 2019 at 9:42 am
  
  You’re most welcome, and yes, those are hard on the joints. Modify away!
Kristina Bergeron on April 28, 2019 at 11:07 am

Needed that longer one!
Reply
- Ashley Dale Grant on April 30, 2019 at 9:43 am
  
  Glad it fit just right!
April Patch on May 6, 2019 at 7:03 pm

I feel like it has been a while since I’ve been this dripping sweaty! I am hoping to catch up this week (like really, I hoped to the last two weeks too but I was stressed to the max such that I was just not myself!). Now I need to sweat it all off and get back on track workout wise! My sanity craves crossing off lots this week. My backlog is bigger than I like!! Thanks as always!
Reply
- Ashley Dale Grant on May 8, 2019 at 8:05 pm
  
  I know you love to cross those off, but please don’t add this in as a stressor to your already busy schedule. These will be here for you, when you’re ready. That being said, I want you to do them to make you feel good and relaxed, just not as stress.
Kendra Lawrence on April 5, 2021 at 10:30 am

All done and super sweaty
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- Ashley Dale Grant on April 9, 2021 at 2:23 pm
  
  Love making you sweaty!! Have a great weekend Kendra!
Jodie Barfitt on April 5, 2021 at 6:27 pm

Oh em GEE BABY RO RO?
Reply
- Ashley Dale Grant on April 9, 2021 at 2:23 pm
  
  I love this video for that reason! Jodie, I used to feel badly sometimes she was ‘interrupting’ but now I’m so happy I have these ‘on record’. So sweet!!
Jennifer Wiggans on April 7, 2021 at 6:25 pm

One of those days where I didn’t think this workout was going to end…loved the sweat and ass kicking
Reply
- Ashley Dale Grant on April 9, 2021 at 2:17 pm
  
  I wonder if we were to calculate all the sweat I’ve helped you drip in the last decade, how many liters it would equal? HEHE
SHERRYEKSTROM on April 8, 2021 at 8:10 am

Love the tabata! So sweaty ?
Reply
- Ashley Dale Grant on April 9, 2021 at 2:16 pm
  
  Yay, this was the hope!!
Sandra T on April 9, 2021 at 6:27 am

Shower time. for sure!
Reply
- Ashley Dale Grant on April 9, 2021 at 2:15 pm
  
  Way to start your Friday right, Sandra!
julieboak on April 10, 2021 at 11:10 am

Sweaty mess!
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Jackie Dixon on April 11, 2021 at 12:38 pm

Legs are jelly. Modified a lot but still a sweaty workout for me.
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- Ashley Dale Grant on April 15, 2021 at 2:43 pm
  
  Modified IS STILL AWESOME!! Don’t downplay that hard work Jackie!!
Ashley Gabel on February 25, 2024 at 12:05 pm

Great Sunday Morning sweat fest. Those diamond jumps phewww.
Thanks Ash
Reply

24 Minute Old School Tabata Workout

77 Comments

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