28 Minute Tighten and Toned Tabata
Print Workout Here
I feel like I haven’t a done HIIT style tabata workout in forever and was craving having my heart pounding out of my chest and sweat dripping down my whole body. This workout was exactly what I needed
What you will need:
- Set of dumbbells
- Yoga Mat
Warm-Up:
- 3 minutes of various moves to get that heart rate up and your body warm and ready to crush this workout
Workout:
5 circuits, each circuit has 2 moves, 1 strength 1 cardio. Repeat each move a total of 4 times making it a 4 minute circuit. 20 seconds on 10 seconds off to recover!
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– Time to strengthen that core! Feel free to do on your knees or toes, as well as on your hands or forearms. Its only 20 seconds, you got this!!
Circuit 2
- Jump Lunges – Lets take the standard lunge and take it up a notch. By adding in plyometrics we are going to get that heart rate spiked while building some serious muscle and burning some serious calories. If the jump is too much, take it away and work on those classic lunges for now J
- Bicep Curls – you know the drill girls, grab a set of weights and start curling. Keep your elbows locked in at your side, your shoulders back and the weight in your feet disrupted evenly
Circuit 3
- Skaters – we are working those inner and outer thighs with this move ladies! Be sure to really explode with your movement, the farther you jump the more benefits you will get from this effective power move.
- Triceps push ups – This move is NO joke. You can perform this push up on your knees in either a table top position or extended position, and if you really want to go for it then come up on your toes! The most important to thing to remember with triceps push ups is that your elbows need to come back behind you and your chest comes down between your hands.
Circuit 4
- Jump Rope
- Shoulder Press – grab a set of weights and bring your arms up to shoulder height with your palms facing forward and hands in the sky. Simply extend your arms straight above your head and return to starting position. Its only 20 seconds so go a little heavier if you can ;)
Circuit 5
- 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!
- Bicycle Crunch – time to burn out those abs! Keep your back flat at all times and make sure you’re not pulling on your neck. Also remember, DON’T HOLD YOUR BREATH
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today BADASS,
Kaylie Ginn
Bahaha Carlton-ing … that was an awesome one, I’m so sweaty! Thanks!
Great sweaty workout. Tha k you. Do you think we can some workouts with th BOSU.
this is my new favourite! I actually preferred the burpees to the bicycle crunches. Am I crazy?
hahahaha you are crazy!! I love it !!
oops I signed in as Ashley before by accident haha that comment was from me
That was awesome! I love switching it up so often. Definitely not enough time to get bored! My HR at the end was 122 and I got 1000 steps. Not too shabby! I love my Fitbit too. I actually found out I was pregnant with my second from my Fitbit data. I noticed an increase in my resting HR over a couple of days, so I tested myself and BOOM. Baby!
oh I am glad you liked this one lady! and that is too funny with the Fitbit, youre so clever to pick up on that!
DEAD! I may have just lied there on the floor when we were done. Haha. LOVE Tabata style! It always fires me up. My FitBit logged my max HR during the workout as 160BPM, and I logged over 2,000 steps during this one. You’re absolutely right in saying how motivating a fitness tracker can be. I have had one since December 2015, and it has always been a great reminder to get moving. Have a great day!!!!
oh wow lady 160! thats incredible!!! good for you!
Thx Kaylie, was definitely missing the HITT, only because I feel like it really kicks my ass – and this one went by so quickly! Putting the burpees at the end was maybe a bit cruel ? My tatas are dripping sweat and I regret not putting up my hair
hahaahah sweaty tatas are the worst / best!! glad you liked this one!
Did this and then your 15min HiIt blaster from FB yesterday….my shoulders screamed a couple of times lol Thanks much !
holy moly you must be feeling seriously badass after that!
Loved that one, super sweaty. I needed that for sure! Thanks, Kaylie
my pleasure! so glad you enjoyed it :)
Knocked this one out!!! Thx!!!
hehehe atta girl!
Worked up a sweat with this one!
YES love hearing that
wicked!!!
That was a fun one Kaylie!!
Sweaty
atta girl
Loved it!!! I totally got the Carleton reference!!
Also LOVE my Fitbit!!!
Dripping with sweat and substituted the burpees for jumping jacks – my lower back protested lol!
Suggestions….anything with a Zumba twist?!
I’m a day behind on these but keeping up! Will do Friday’s over the weekend! Wonderland walking tomorrow!
Thank you so much!
oh I am so glad you liked this one!!
haha zumba is SO NOT in my skill set at all SORRY
That was a sweaty one!
OH my! Fab!
woohooo so glad you think so
Kaylie bahahahaaa! No worries! It was just a random suggestion….I do love Zumba!!
So good this was just what my pregnancy restless legs needed!!! Thank you!!! And now I want to look into a fit bit :)
oh I am so glad you enjoyed it :) and DO IT you will love it
This went so fast. I loved the format and would love to see it again with different moves. Pretty sweaty! Thank you!
my pleasure mama <3
DRIPPING SWEAT loved this one tired as hell but its a good tired. I’m a few workouts behind but trying to catch back up. I usually hate burpees but I didn’t mind it today.
oh thats awesome Dawn good for you! woohooo
Yes! Thank you! Great variety!
Still one of my favs!
Great workout. Loved it. Thank u
Loved this! I always love tabata and HIIT and the different circuits makes it go by so fast. I’m super sweaty!
That flew by and I’m dripping sweat! Awesome!
Great way to start off the long weekend!! ??
Thank you so much! I almost swapped for Yoga (would have done this tmr) but pushed through and I’m so glad!! I substituted the burpees for mountain climbers…my back sucks after burpees (probably my form)….anyways I’m dripping with sweat and ready for the long weekend!! Thanks again!!
YAY atta girl, proud of you babe!! xx
All done!! Have a fabulous long weekend!
after my crazy work week and that workout .. it’s time to cheers into the long weekend! Cheers
That style was perfect. Little cardio, little weights, easy to follow, sweatin… Keep em coming!
I just loved this! Super challenging but went by soooooo fast! It was a great welcome back after my week off taking care of my sick babe. Thanks so much!!!
Awesome sauce!!
My backlog is officially eliminated!! So happy! Today I was/am exhausted but I’m committed to my schedule! Finishing month 45 strong and on track!!