24 Minute Tabata Toner Workout
Print Workout HERE
Taking it back old school and doing tabata in the original style – one exercise for 20 seconds on and 10 seconds off for a total of 8 sets through. Awesome for toning those muscles and staying focused on your form. As you likely assumed, today I only need 24 minutes of your time. Let’s do this!
What you will need:
- Jump rope and some weights!
Warm-Up:
- Included in the workout
Workout: Today we are doing tabata style, which means you’re doing each of the exercises below for 20 second of work and 10 seconds rest, for a total of 8 sets.
- Jump rope – Grab your rope and jump however you desire jump your heart out for 4 minutes.
Modification: You can simulate this ‘pretending’ to jump rope, just make sure you move those arms too!
NOTE: 8x through without a break
- Kneeling weighted lunges – With a weight in each hand, leave one foot in front while you lunge back and actually drop the knee on the ground like you’re ‘proposing’. Keep the same leg in front for all 20 seconds, and then switch sides after each set. Make sure you drive up through the front heel and really focus on keeping a straight back, shoulder blades together to ensure you have great posture.
Modification #1: If this bothers your knees in any way, I don’t want you to come all the way down. Listen to your body
8x through - Weighted squat with shoulder press – Holding one weight in front of your chest close to the body, drop into a low squat while keeping your elbows down/in so they drop on the inside of your knees to get an ab contraction.
NOTE: Only come as low as your heels will let you!! Don’t hurt your knees. - Alternating curtsey lunges with back rows – Please watch video for this – hard to explain!!
- Standing crab legs – Another one to watch on the video before you do it!! Awesome for your legs and oblique’s. Take your time and focus here – don’t rush it.
- Crab kicks + weighted Roman twists – Alternate between these two exercises each set.
Crab kicks: With your hands behind you (fingers pointing forward or to the side) lift your butt as much as you can and then alternate lifting your feet off the ground and drawing your knees in towards your chest for a great arm and ab workout.
Weighted Roman twists: Sitting on your bum and leaning back to engage your abs, hold one weight and twist side to side moving the weight like you would if you were kayaking/canoeing etc.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
I’m impressed you lasted the whole video having to go to the bathroom lol I totally would have not lasted! Lol
You and me both lady! I swear it came out of my pores or something lol
Sweat was hitting the mat
That’s what I like to hear! Happy Friday Jenn!
Got this one in before a shower and going out tonight!
Beauty! Makes the night our even more rewarding!
Lol! You make me laugh!!! Loved this one! Have a great weekend!
Haha awesome! You too Trish!
Wicked!!! Got my sweat on! Hope you made it to the bathroom Ash LMAO!
Look at you go Mandy, love it! And yes I made it OK and it was glorious lol
That was a sweaty one. Did this outside after walking buxton this morning. Love the sun and birds. Ty Ash.
Sounds like the perfect morning! You’re welcome Pat ;)
Did a 10 min run outside to warm up and then finished off with this video! : )
Yahoo! Sorry I’m just getting this now Sarah. Looks like you reached all your goals last week!
Didn’t have time for crab kicks but got the rest done
Beauty!
Done…because punching someone in the face is frowned upon.:) I must be PMSing. Thanks for sweat session!
Hahaha hey this is a legit thing and you choose the right action lol
You’re funny!!
And done and caught up!
Done! Feel so much better than I did 30 minutes ago!
You know I love hearing that!
Part of the reasons you are so badass is that you are REAL! Another great one :D
That’s what we’re going for, so thanks!
Done! That was a good sweat! Love your honesty too! Lol. I’m impressed you made it through the workout feeling the way you did! You’re hardcore! :)
Haha sometimes I don’t know how I do it either Michelle! Having that video on is like having a personal trainer.
Great workout for a Monday! Keeping on track
I did this workout today. It was actually a lot of fun. I’m starting to be able to get through them better. :)
Progress is awesome! How rewarding!
Great workout! Thanks!
Way to go, sis!!!
My pleasure!
Done and done! Great way to start the day!
You rock Momma!!!
Love tabata! And really liked the variety of exercises in this one! My shirt is soaked lol
Haha amazing!! You’re killing it while pregnant woman. Keep up the awesome work!
Love, love, love tabata! This was is so appropriate for this week’s challenge ;)
Haha I love that 💩💩💩
Tabata is a favourite! Sweat dripping :)
Unreal! You rock Jen’
I so didn’t want to workout but I sucked it up for tabata! Love it! Thanks!
All for the love of Tabata 💪
Done. Thanks Ash.
You’re most welcome friend!!
LOL you’re too funny, enjoyed this one. Just finished now, great workout. Thanks Ash!!
Way to go! Back at you sis. Lol
You’re most welcome Becky!
I love these tabata workouts and I am sweating too! Thanks Ash!
Dripping sweat, I love it!!
I really love tabata! All done :)
What a way to start your day woman 💪
Done!! Loved the balance one. Proud of myself for getting this done after pushing my 50 lbs of offspring in a double stroller this morning ;)
I’d say!!! Two workouts. Nice work Alexie!
All done, I enjoyed this one!!
Amazing! Glad you enjoyed it.
all done. My hubby Le-Roy was listening to this video from the other side of the basement as i was doing it. He thinks you are absolutely hilarious in a very “lets get real” kind of way!!! I believe he is right.
Haha well thank you Roxanne! Tell your hubby the same.
Love tabata! Good and sweaty!
Perfect!!
Done! This was one of my fav’s so far.
Amazing I’m glad you enjoyed it! Book mark it to come back to one day for when you’re not really in the mood to workout but know you want to sweat.
Done!!!! Luckily I had my poop before the workout or I would have been in the same boat!
Haha this also means you’re doing excellent with you’re challenge this week!!
Done! great workout. I liked the oblique leg lift
Finished!
Yahoo!!
Did this one yesterday after a walk and then hit the fall fair for funnel Cakes. Balance baby!!
Haha you’re amazing Angelika! Balance baby is right!
Love the kinda workout. Hope to catch up with some I have not gotten done
Better late than never!
Loved it! All done!
Oh good! Love that you woke up and did this one!
a real sweater and tough…done
You’re a machine right now!!
The original style tabata workout is my favourite kind of workout:) I like completing one workout move before moving onto the next. Thanks Ash, have a nice week!
You too Andrea!! Makes me so happy to see you back and consistent.
Didn’t finish but will come back next break
So nice seeing you today Ash!!
Your legs by the way….. ?? wow
Yes! My favourite part was the curtsey lunges with back rows. I’m loving the tabata workouts!
Me too! They are definitely a fan fav. Awesome seeing you today Julie!!!
Forgot how much I love this one! Feeling great!
Perfecto!!!
So good.
Going to kick Wednesday’s ass!
I have no doubt you kicked today’s ass!! Thanks for starting it with me!!
Love Tabata – and those crab legs. Thanks Ash! Next workout will be from Winnipeg!
Oh wow!! I love traveling with you ladies ?
TABATA!!!! My fave!
Way to kick some butt!!
Done! It was a war between taking a nap or doing the workout lol but my leg has been aching cuz my hamstring is so tight so I figured doing a workout might be good to loosen it up. Forgot how much I love old school tabata though! Glad I picked the workout!?
I’m so happy you did too!! I bet it was the pick me up you needed. Nice work Michelle. Stench those hammies!!
Awesome pre-dinner workout. I can’t wait to jump in the pool once the hubby gets home. That was a sweaty one!
Awesomeness!! What a beauty night for that!!
hump day workout done
Love me a hump day!!
And done, felt like doing this one bc it was a longer workout instead of FB live. Thanks Ash
Of course!!! I like that you picked the tougher one ??
Done!
Yessssss!!!
This was great total jello legs now
Beauty!!! J-E-L-L-O
Happy Tuesday! This heat is causing cancellations of Cameron’s stuff this week allowing me to workout earlier in the evening. I’m ready for the break in heat though!
You and me both! I’m impressed you didn’t take the night off sweaty more. Good work ??????
W/O #1 did this one yesterday – forgot to post – good sweater
Nice!! Happy you didn’t miss out on sweating!!
Great day to sweat !! Love it
Way to start your Monday like ??????
Decided to do this one instead of the extra 15 min one that was sent this week. I wanted something a little longer!
Wow look at you go! That’s amazing. Nice work this week Momma ??????