For the Love of Tabata – Print Workout Here
You all seem to love tabata, so lucky for you that’s what we’r doing today for your workout. Never focusing on anything but 20 seconds at a time – Let’s do this!
What you will need:
- Your own body weight!
Warm-Up
- Included in the warm-up
Workout – 20/10 – 8 times through each
- Jump rope – Let’s warm the body up with some jump rope tabata ;)
- Low low squat –Try to get as low as you can into a squat without lifting your heels. As long as this doesn’t hurt your knees, I want you to sink down so low you’re basically sitting your bum down on the ground. Be sure to tuck those abs in!
- Backwards lunge with forward kick – Sink down into a low backwards lunge so both legs are bent 90 degrees, and then kick it forward to contract the lower ab area.
NOTE: Switch legs after every set. - Jab and cross – Watch the video for this demo!
- Diamond jumps – Standing with your feet a little further than hip distance apart, jump up and touch your feet together to create a diamond shape with your legs. You will have to jump nice and high to do this so make sure you land super low so you are nice to your knees!
Modification: Instead of jumping, squat down and then come up and touch one foot towards your inner thigh. Alternate after each rep. - Mountain Climbers – With your shoulders directly over top of your wrists, run your knees in-towards your chest so you can get a lower ab contraction.
Modification: You can come down to your elbows if you need wrist support, or to your knees if you need a small break. Just keep moving!
- Balancing bicycles – Sitting back on your bum (almost on your lower back) balance your body by pulling your abs in nice and tight while you do bicycles.
Modification: Do a regular bicycle on your back if you need some support.
Complete each of these exercises for 20 seconds on and 10 seconds off for a total of 8 sets without a break before you move onto the next exercise.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Great morning workout. Post Halloween lol. Ty Ash :)
Definitely a good post “ooops shouldn’t have had that extra Halloween candy” workout :)
probably one of my favourite workouts! Loved the jabs and the kicks. Thanks Ashley!
Good to know! Perhaps we should do some boxing soon!
Great workout Ashley. I won’t be able to sit tomorrow without moaning in pain!
You know that secretly makes me very happy Tracey! You must have been pushing hard!!
wow! awesome workout… those diamond jumps and mountain climbers are killer
Haha yes totally! And two days in a row for you too! Awesome work!
Torture! Will def feel this tmw. lol
Yes yes yes!! So happy you did this, and the repercussions should be setting in right about now. Good work Thuraya! Make sure you get in your third workout tonight or tomorrow.
Done
This is a hardcore workout for you to do online Chantal! I’m impressed. Good work :)
Who would have thought I would find mountain climbers the “rest” exercise
Haha that’s actually a good sign!!
I do love tabata
I feel like I could do it every week and 90 percent of the people would love it! Not doing that though lol
Holy sweaty!!!!!
Diamond jumps killer. :)
Enjoyed that one – I do love a good tabata.
great tabata! Even though I had to pause for a a minute a couple of times due to a toddler and then a dog disaster, still ended in a sweaty mess
I love how you make no excuses. You get on it no matter what gets in your way…baby or dog lol
Awesome!! You know I love me some boxing ;)
Haha yes you always did love the boxing classes Cara! You’re fiesty!
You are a murderer!!! A fat murderer that is!
I’m glad I completed a workout tonight! It’s later than I
Normally like BUT I kept my promise! :)
Yes Joanna! You rock so happy to wake up to this 💪
Wahooo! Broke my plateau this morning, down another 3 pounds (15 total). Hurray May!
Holy Shit balls Kaitlin you’re on a freaking roll!!
done
All done :o)
Loved the boxing in this one!
done!
I’m going to try that ‘final countdown’ workout tomorrow morning… oh god!
Great way to start my day. Tough and sweat!
Done .. What a great workout..
done :)
Done. Crazy sweaty
By far one of my favs. I did mountain climbers resting on my elbows. My dog kept licking my face during bicycles lol. Have a great weekend
Done. So sweaty….
DONNNNNNNE TGIF!
Happy Friday. Thanks for the sweat session
Done!
I’m soaked!! This is one of my favourite workouts, LOVE the boxing!!!
Thx!
This def is a sweater!!!
Done! With no a/c! Yikes!
Thank you:)
First time back after Achilles injury. Modified, but great! Sweaty! Thanks Ash!
Wow. So sweaty!
Managed to get this one in before the end of the weekend after soccer. Thanks Ash!!
Today’s link took me to Fridays workout so I did this again. Dripping sweat!
I hope you rocked it even better than Friday!
Done. It was Friday’s (which I enjoyed), but was thay the correct link?
It wasn’t but you rock for doing it again! Just sent the real one.
Loved it :) done
Amazing!
Great workout! Pretty sure it wasn’t supposed to be today’s workout but that’s ok because it was a great workout!
Thanks for doing it again – maybe a double header is in store for today?!
Today’s link also took me to Friday’s but I’m dripping sweat so I guess that’s fine! Enjoy your vacation, lucky girl in California!
If you’re sweating I’m happy!! Thanks Jess! Have a good one!
Done
Boom
Done! Didn’t get to it on Friday so I was fine that it was also today’s! Lol. Love tabata! Great workout as usual!! Enjoy your well deserved vacay!!
All done!
Done!
Done and sweaty:)
Holy crap another good tabata!! Playing catch up again out of sequence but getting them done. Love hearing Diamond Dave rockin out in the background!!
Finally done!
Great workout! Love these 20 on 10 off… feels easier on the mind LOL.
Done!
And this one today!
On point again! What a way to wrap up your week and move into the weekend. Have a good one!
Chose this one today as I’m not in a rush! Liked having options
Awesome, thanks for letting me know!!
Soccer playoffs tomorrow so instead of rushing or skipping it … I fit it in today !
I wasn’t sure what I thought of the new system but it worked out to be a bonus
That’s great Jen!! You’ll still be hearing from me tomorrow morning.
Loved it today ??❤
Boom!!
good one
Thanks Ash!!
That was awesome!! feel great. Thanks, Ash :)
You’re most welcome!! Pumped to see you could squeeze it in during the day ;)
Still love this one!!! Thanks!
You’re most welcome!! Thanks for always giving it your best.
Really enjoyed this one! Great stress reliever- thanks Ash!
Perfect! I totally understand.
This is my favourite style of Tabata; I prefer to complete one exercise before moving on to the next one. Great workout, thanks Ash!
Well lucky for you we have one of those coming up in April! Haven’t done that in a while!
Love this workout great cardio. Love the boxing. Thanks Ash for making me sweat a lot.
I love that I can still make you sweat a lot!!
Thanks Ashley. Had some time today and was still a quick workout to get through. Felt the constant variety made it go by quickly!
Glad I saved this one for home. I’m a sweaty mess!
Beauty! Enjoy your day Kendra!
Done
Feels good.
Wow, good for you Angelika!!
Done! Those Diamond Jumps were killer! Thanks Ash!
They sure are!! Nice worn Krysta!!
Finally got to this One! Felt amazing :)
Yahoo!! Wait to go!!
Done! Nice!
Awesome stuff Kristina!
I’m done! Usually when I do an RF double header day I space them out, today back to back! 2 of 3 made up for last week! ♡ Lunch and family movie coming right up!
PS We never see you work out in running shoes!
Nice work lady!! That’s impressive! Hope you enjoyed your family time after.
Playing catch up on last week. Done :)
Done and sweaty!
❤??
Just what I needed today :)
Perfecto!!