20 Minute FIERCE TABATA Workout // No Equipment

20 Minute Fierce Tabata Workout // No Equipment is another awesome workout by Heather Robertson. In fact, I just did another one of Heather’s “fierce” workouts yesterday. This one was actually much more fierce than yesterday’s fierce workout. That has more to do with the way the intervals are structured. This workout is done tabata-style. Tabata is a type of HIIT (high intensity interval training): 20 seconds of work followed by 10 seconds of recovery. In this workout you do twenty 20/10 intervals, one right after the other. Only then do you get a 30 second rest before launching into another twenty 20/10 intervals. It was intense. Usually when Heather does tabata workouts, she will pair two exercises together creating 4 minute tabata circuits that cycle through the pair of exercises four times before moving on to the next pairing. She structured this tabata workout differently. It contains a total of 20 different exercises. You do each exercise twice then throw it away. The exercises are so varied that the workout seemed to fly by. It contains a mixture of cardio and body weight strength moves but even the strength exercises are done at a brisk pace that creates a cardio effect. Very enjoyable and intense workout.

20 Minute Fierce Tabata Workout // No Equipment is 26:46 minutes; 3 minute warm up and 2:45 minute stretch. Equipment: fitness mat. There is a timer in the lower right hand corner of the screen, counting down the intervals and recoveries. During the recovery Heather previews the next exercise. This is not a low impact workout.

  1. Squat & twist (stand with hands behind head, squat and when you stand, raise one knee and bring opposite elbow to tap knee, alternate legs with a squat between each knee raise)
  2. Repeat #1
  3. Mountain climbers
  4. Repeat #3
  5. Side lunge hops (alternate side lunges, hops/shuffle when changing sides)
  6. Repeat #5
  7. T-push ups (one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with one push up between each side plank)
  8. Repeat #7
  9. Plank rocker (in forearm/elbow plank, rotate hip side to side)
  10. Repeat #9
  11. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  12. Repeat #10
  13. Lunge & twist (alternating reverse lunges, while in lunge, twist torso and arms toward front leg)
  14. Repeat #13
  15. High knee run
  16. Repeat #15
  17. Plank & ankle tap (start in straight arm plank, push hips back into pike/down dog while reaching one hand to tap opposite ankle, alternate sides returning to plank between each side)
  18. Repeat #17
  19. Burpee (full burpee w/ push up)
  20. Repeat #19
  21. 30 second rest
  22. Squat toe taps (hold partial squat isometrically, alternate hop-tapping one foot out to side)
  23. Repeat #22
  24. Bicycle crunch
  25. Repeat #24
  26. 1-leg deadlift (alternating single leg deadlift, lift one leg behind you when hinging forward)
  27. Repeat #26
  28. Inchworm & tuck (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and do one tuck jump)
  29. Repeat #28
  30. Plank & tap (in straight arm plank alternate tapping hand to opposite shoulder)
  31. Repeat #30
  32. Squat jacks (jumping jack but land in narrow squat, reaching hands to ankles)
  33. Repeat #32
  34. Alternating curtsy lunges
  35. Repeat #34
  36. Lay down push up (start in straight arm plank, keeping body straight from heels to shoulders, lower body to mat, extend arms in front of you and raise arms/chest/legs in superman, place hands back under shoulders and toes back on mat and, keeping body straight from heels to shoulders, push back up into plank)
  37. Repeat #36
  38. Walking plank jacks (alternate straight arm plank jack with elbow/forearm plank jack)
  39. Repeat #38
  40. Spin squat (180 squat jumps)
  41. Repeat #40

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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