Body Weight Tabata Workout

by Ashley Dale Grant | May 29, 2015 | Body Weight Workouts, Members | 44 comments

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Body Weight Tabata Workout!
Print Workout Here

People just love tabata and I know exactly why….mentally, you can really push yourself with each exercise when you know you only have to focus on 20 seconds at a time. Today, this body-weight workout is going to kick your ass doing just that, and I only need 24 minutes of your time to do this!

What you will need:

Nothing but your pretty selves!!

Warm-Up:

4 minutes included in the workout below

Workout: Tabata is completing 1 exercise for 20 seconds on and 10 seconds off for a total of 8 sets

Side to side jumps– Warm up your body with some quick side-to-side jumps working your legs, balance, core and heart.
Forward and backwards jumps – Staying nice and low, jump forwards and backwards for a quick cardio burn!
Modification: Walk your butt forward and back into two squats.
Wall squats – Holding your body up against a wall, make sure to place your knees directly over top of your heels and bend them 90 degrees to really get those legs burning. If you don’t have a wall nearby, hold a stationary squat.
Burpees– Don’t hate me because honestly I wouldn’t get you to do them if they didn’t work like a charm to burn lots of fat!! You can always walk them out for a modification
Plank – Start in a low plank on your elbows, and move around and maybe come up to a high plank on your hands when shit starts to get real hard. Check in with your posture and make sure you have your hips in line with your shoulders and your abs pulled in nice and tight. No pressure in your low back means you have the perfect plank. Play around with your posture until you can ensure that you’re doing it right.
Eagle abs – If you know yoga than you know the standing eagle pose. This is the exact same thing, but done on your back and with little abdominal contractions. Check out the video for a better demonstration, and have fun while doing it – they burn!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

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44 Comments

Patricia Patricia on May 30, 2015 at 10:20 am

Drenched. That was a challenge :)
Reply
- Ashley Dale Grant on May 30, 2015 at 5:12 pm
  
  It most certainly was! Thanks for joining me!
Valerie Paradis on May 30, 2015 at 11:54 am

This was my first “online workout” loved it :) It is easy to follow and like that it is short and without any fancy material. Well done, and kudos to Pantera and Gordon haha
Reply
- Ashley Dale Grant on May 30, 2015 at 5:11 pm
  
  You rock! So happy to see you sweating on a Saturday Val! I’ll give Pantera and Gordon a high five for you!
Antionette on May 30, 2015 at 5:32 pm

Done! I’m in desperate need of a shower now!
Reply
- Ashley Dale Grant on May 30, 2015 at 7:27 pm
  
  This is unreal! So happy you did this!!!
Kate Stock on May 31, 2015 at 12:29 pm

Great end to my week! Loved the Metallica during the plank…my first dance at my wedding was Metallica lol
Reply
- Ashley Dale Grant on June 1, 2015 at 5:59 pm
  
  Get out!!! I just became even more of a fan of yours. Metallica!
Allison Hart on June 1, 2015 at 10:15 am

That was a perfect mix of strength and cardio! Thanks Ashley!
Reply
- Ashley Dale Grant on June 1, 2015 at 5:57 pm
  
  You’re welcome Allison! Nice hearing from you on here.
Carolyn Willson on June 1, 2015 at 12:17 pm

Cats set the tone for me…loved it ;-)
Reply
Jennifer on June 2, 2015 at 5:52 am

Dripping after that one!
Reply
- Ashley Dale Grant on June 2, 2015 at 11:36 am
  
  Exactly what I was going for 👍
Jennifer Wiggans on June 2, 2015 at 7:40 pm

Dripping and abs were screaming! I may have yelled bad words at you ;)
Reply
- Ashley Dale Grant on June 3, 2015 at 8:04 am
  
  You know that’s the way I like it Jen!!!!
Patricia Brochu on June 2, 2015 at 10:26 pm

Love this one…. Minus the burpees!
Reply
- Ashley Dale Grant on June 3, 2015 at 8:07 am
  
  Buck Furpees! Haha. Thanks for joining me Patricia.
Ashley Gabel on June 4, 2015 at 10:32 am

Great Workout to start my Thursday. Thanks for kicking my Butt with the Burpees….
Reply
Rufaida Ansari on June 4, 2015 at 8:24 pm

this kicked my ass for my laziness this pass week! awesome workout, thanks ash!
Reply
- Ashley Dale Grant on June 4, 2015 at 9:46 pm
  
  You rock!!! See you Saturday morning for another sweat session 💪
Brittney Boone on June 11, 2015 at 8:39 pm

BURN.
Reply
- Ashley Dale Grant on June 11, 2015 at 8:49 pm
  
  Like fire!!!
Kaitlin Keefer on June 18, 2015 at 7:42 am

Did this one as extra today – those low planks are a lot harder lol
Reply
- Ashley Dale Grant on June 18, 2015 at 12:13 pm
  
  Wow good for you!!! Low planks are harder! 💪💪💪
Ashley Gabel on June 20, 2015 at 11:00 am

Just did this workout again love it. Burpees kicked my but. Thanks Ash
Reply
- Ashley Dale Grant on June 20, 2015 at 11:17 am
  
  You’re a machine Ash!! Holy moly!
Lynne Sutherland on June 28, 2015 at 11:53 am

First time doing the online training. It was great…I had to stop a few minutes early as I have a cranky baby…next time I will do it when she is sleeping lol. Feeling motivated!!!
Reply
- Ashley Dale Grant on June 28, 2015 at 4:13 pm
  
  Welcome Lynne!! Great to see you on here. Even interrupted you atoll got your sweat on!
Rebecca Procter on July 27, 2015 at 10:09 am

Great one, super sweaty!
Reply
- Ashley Dale Grant on July 27, 2015 at 4:26 pm
  
  Just the way I like it!
Jennifer Wiggans on July 30, 2015 at 6:56 pm

3rd workout done!
Reply
- Ashley Dale Grant on July 30, 2015 at 9:23 pm
  
  Look at you! Well done…maybe a 4th for the long weekend?!
Krista Delorey on August 4, 2015 at 7:58 pm

Wow!!! Awesome workout
Reply
- Ashley Dale Grant on August 4, 2015 at 9:13 pm
  
  Yahoo! So happy to see you did this! Awesome work!
Danielle on September 20, 2015 at 8:56 am

Found something that I hate more than Burpees! Eagle abs are a special kind of torture.
Reply
- Ashley Dale Grant on September 20, 2015 at 10:09 am
  
  They are a killer right?! Work like a charm. Glad you can feel it and hate them because that means they will work!! HA
Chantal Doucet on September 21, 2015 at 2:34 pm

Done
Reply
- Ashley Dale Grant on September 21, 2015 at 3:31 pm
  
  Look at you! Next one for you….the most recent one posted Friday! Do it!
Nicky Burns on January 2, 2016 at 4:58 pm

My abs were hurting before I started this…….. Lol I hope I don’t have to cough or laugh tomorrow or Monday!
Reply
- Ashley Dale Grant on January 2, 2016 at 10:32 pm
  
  You’re in for a great treat if you do! Lol. Nice way to get back on track Nicky. Great work!
Allison Hart on June 2, 2022 at 8:32 am

Did this one in my pj’s! Lol! Now they’re soaked!
Reply
- Ashley Dale Grant on June 12, 2022 at 12:48 pm
  
  Hope we get to ‘see’ you again this week, Allison! Even in those PJ’s :)
sandra on June 3, 2022 at 6:25 am

Some of those were tough! At what age can I stop burpees? Lol
Reply
julieboak on June 5, 2022 at 12:43 pm

I did not feel like doing a workout today, but I’m so happy I showed up. I’m feeling much better now! Thanks Ash :)
Reply

Body Weight Tabata Workout

44 Comments

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