25 Minute HIIT TABATA

by Kaylie Ginn | Jul 9, 2018 | HIIT, Members, Mini Band, Tabata, Weighted Workouts, Workouts | 46 comments

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25 Minute HIIT TABATA
Print Workout Here

I am combing two of my favorite types of workouts, HIIT and TABATA to bring you a seriously sweaty and effective workout

What you will need:

Set of dumbells, and a mini band if you have one for a bonus booty burner

Warm-Up:

3-4 minutes of various moves to get you feeling lose and warmed up

Workout:

4 circuits each with 2 moves. Perform move #1 for 20 seconds and take a 10 second breather. Now move on to move #2. Perform for a total of 4 rounds before moving on to the next round

Circuit 1

Squat Jumps– Is it me or do squat jumps never seem to get easier?!? Be sure to land soft on your feet to protect your joints. If squat jumps are a little too crazy for you, then stick to fast squats (doing as many as you can in 20 seconds) or run in place as fast as you can!
Plank taps– Time to strengthen that core! Feel free to do on your knees or toes, Its only 20 seconds, you got this!! Keep your shoulders in line with your hands and your back straight!

Circuit 2

Oil Riggers –I love love love this move, this will strengthen and tone your triceps in no time. These are no joke, so take your time. Keep your hands under your shoulders and bring the triceps back behind you while bringing your chin towards the floor as your chest comes between your hands. Slow and steady!
High Knees –you know what to do, RUN RUN RUN

Circuit 3

Mountain Climbers – perform 2 slow and controlled, and then do 4 really fast reps
Head bangers with Bridge Hold – use 1 heavy or 2 lights weights for this triceps burner, hold the weight above your chest with straight arms, just like the top of a chest press. Now slowly bring the weight toward your forehead, keeping your shoulders in place, only hinging at the elbow. Return to staring position and keep repping them out!

Circuit 4

Burpees! – just when you thought you could get away without performing burpees I throw them in at the end. Muhahahahaha you may hate me, but your body will thank me JFeel free to slow the burpee down if need be, OR if burpees are just too much than you can continue with butt kicks or high knees!
Bicep Curls – you know the drill girls, grab a set of weights and start curling. Perform 1 rep in a hammer curl position and then perform 1 rep as a wide curl. Keep your elbows locked in at your side, your shoulders back and the weight in your feet disrupted evenly

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass

Kaylie

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46 Comments

Andrea Was on July 9, 2018 at 11:33 am

Love tabata circuits!! And thanks for the bonus booty burner. I didn’t have a mini-band but used ankle weights instead. Thanks Kaylie!
Reply
- Ashley Dale Grant on July 9, 2018 at 6:58 pm
  
  Atta girl! those ankle weights must have made it TOUGH hehe
Jodie Barfitt on July 9, 2018 at 2:04 pm

I looooooved this!!! And the booty burner can we do those at the end of every workout :)
Reply
- Ashley Dale Grant on July 9, 2018 at 6:58 pm
  
  I do love working the booty, so maybe we should start !!!
- Kaylie Ginn on July 9, 2018 at 7:00 pm
  
  whoops accidentally sign in as Ash heheh
Jackie Dixon on July 9, 2018 at 5:14 pm

Great! Taking summer course. Many hours at laptop reading and writing. Really needed this!
Reply
- Kaylie Ginn on July 9, 2018 at 7:01 pm
  
  oh glad it helped! I so now that feeling
Gillian Buckley on July 10, 2018 at 9:31 am

Maybe it was just me, but that felt like one of the toughest workouts I’ve done in a while. I’m so sweaty but feel strong. I love the idea of doing a booty builder at the end of all the workouts.
Reply
- Kaylie Ginn on July 10, 2018 at 11:19 am
  
  oh wow lady I am so glad you are feeling strong and badass after this one. I will keep bringing the booty your way !!
Brookebabin on July 10, 2018 at 10:46 am

I kind of hate how good your hair looks at the beginning and the END of this workout – i was a sweaty mess and then you cruelly added in that burning lava of a butt set too ???
Reply
- Kaylie Ginn on July 10, 2018 at 11:20 am
  
  hahaha it was pure luck, and you know you loved the booty burn ;)
Michelle Fraser on July 11, 2018 at 8:16 am

Always love tabata! Awesome workout! great start to the morning!
Reply
- Kaylie Ginn on July 11, 2018 at 11:09 am
  
  woohooo glad you are feeling good post work out !
Kendra Lawrence on July 11, 2018 at 9:47 am

That flew by. I’d be down to add booty burn out to more workouts
Reply
- Kaylie Ginn on July 11, 2018 at 11:09 am
  
  you got it lady <3
Lisa Zapfe on July 11, 2018 at 9:50 am

Such a great workout! went by super fast!
Reply
- Kaylie Ginn on July 11, 2018 at 11:09 am
  
  ya Tabata flies by, I love it !
Becky on July 11, 2018 at 10:13 am

I think that may be my fav workout! challenging AF but flew by. Thanks so much, Kaylie!! you rock!
Reply
- Kaylie Ginn on July 11, 2018 at 11:10 am
  
  oh that is awesome !!! I am so glad you liked this one !
Ashsavage on July 11, 2018 at 10:27 am

Went to the park at lunch and got thru some of this
Reply
- Kaylie Ginn on July 11, 2018 at 1:48 pm
  
  Nice, must have felt good to be outside
Angelika Henning on July 11, 2018 at 11:31 am

Tabata – my fave!
Thanks!!
Reply
- Kaylie Ginn on July 11, 2018 at 1:48 pm
  
  YAAAAY
TJ1977 on July 11, 2018 at 12:26 pm

Holy crap there’s a LOT of sweat happening right now! I think your sing-talking is hilarious!! Embrace your special qualities girl!! Thank you again for a great workout! The butt burning was fantastic and much needed here!
Reply
- Kaylie Ginn on July 11, 2018 at 1:49 pm
  
  oh awesome, I am so glad you got all sweaty! and I will always bring that booty work :)
Jennifer Wiggans on July 11, 2018 at 4:09 pm

Wowzers
Loved it
Reply
Kristina Bergeron on July 12, 2018 at 9:47 pm

I really did not have the energy tonight to do this but did it anyway and feeling like a whole new lady! Booooya! You gals are my saviours every time!
Reply
- Kaylie Ginn on July 15, 2018 at 10:47 am
  
  YAAAY so happy you powered through lady! high 5!
janchoi on July 13, 2018 at 2:29 pm

Thank you for the modification of the weights under my wrists for the mountain climbers! I could actually do all 20 seconds without my wrists in pain.
Reply
- Kaylie Ginn on July 15, 2018 at 10:48 am
  
  oh I am so glad that helped!! :)
April Patch on July 16, 2018 at 5:54 pm

Better late than never (not that never was an option!). Loved the butt bonus, it was a wee bit of a torturous burn!
Reply
- Ashley Dale Grant on July 16, 2018 at 9:21 pm
  
  That’s what we’re good for!
Nicole Smith on July 10, 2019 at 10:06 am

Thank goodness. its hair washing day! Haha.
Reply
- Kaylie Ginn on July 10, 2019 at 4:34 pm
  
  hahha YESSSS
Jennifer Wiggans on July 11, 2019 at 4:57 pm

?ohh that bonus butt workout…ouch!
Reply
- Kaylie Ginn on July 12, 2019 at 8:16 am
  
  hahah booty booty boooty
Jodie Barfitt on July 12, 2019 at 5:51 am

Loved this! Was really feeling my arms and loved the booty burner!
Reply
- Kaylie Ginn on July 12, 2019 at 8:16 am
  
  SO happy to hear!!! Happy Friday babe
Catrina Visser on July 13, 2019 at 6:33 am

Loved this one! Im obsessed with this circuit style.
Reply
Daniella on July 13, 2019 at 9:43 am

OMG the last set was a killer! But love it! Super sweaty and ready to tackle the day! Happy Weekend!
Reply
Jackie Dixon on July 13, 2019 at 10:11 am

Loved this workout so much. Perfect balance of everything and so sweaty so it must have worked well. Funny to see my comment from last year!!!
Reply
- Kaylie Ginn on July 15, 2019 at 11:37 am
  
  YAY I ams o glad you are still digging it a year later!!
Kristina Bergeron on July 14, 2019 at 9:49 pm

So funny story about this workout… was doing this in the backyard this morning and was at the bum band part and just got down on all fours when my landscaper and two employees walk into the backyard. It was pretty awkward but also very hilarious. We all had a good laugh!
Reply
- Kaylie Ginn on July 15, 2019 at 11:37 am
  
  HAHAHAHA that is amazing!!! I bet they loved it LOL
Angelique Ashwin on July 19, 2019 at 12:07 pm

Booty bonus was badass! I love using weights!
Reply
sandra on July 14, 2022 at 6:20 am

I love tabata. Can do anything for 20 seconds and it goes so fast. Great combo of moves. Butt HURTS,
Reply

25 Minute HIIT TABATA

46 Comments

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