INTENSE Fat Burning TABATA // Cardio, Abs + Booty Workout!! (No Equipment)

Intense Fat Burning Tabata // Cardio, Abs + Booty Workout is another great workout from Heather Robertson. You get all kinds of great stuff in this workout. The first part of the workout is cardio core and it contained some new (to me) and unique exercises that I really enjoyed. Particularly the 3rd tabata circuit. That was definitely my favorite part of the workout. I also really liked how, during the first part of the workout, Heather gives you 30 second rests between each tabata circuit. That is how traditional tabatas are done. The second half of the workout is all body weight lower body exercises.

As the title indicates, the exercises in this workout is done tabata style: 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. There are 3 tabata circuits in this workout. You get a 30 second recovery between each 4 minute tabata circuit. This is the first 17 minutes of the workout (including the warm up). The final 10 minutes of the workout is lower body mat based strength work. These exercises are also done tabata style (20 seconds of work followed by 10 seconds of rest) but they are not broken down into 4 minute tabata circuits. You just do one 20/10 interval after the other for 10 minutes. There is a timer in the lower right hand side of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

I did not find this to be an intense workout as the title promises; however that “fat-burning” part is correct. I spent 65% of the workout in my fat burn heart rate zone. I only spent a total of 10 minutes of this workout in my cardio zone. But that’s okay! It’s not always about heart rate or calories burned. It’s about feeling good and enjoying your workout. This was a really fun workout.

Intense Fat Burning Tabata // Cardio, Abs + Booty Workout is 31:43 minutes; 3:30 minute warm up and 4 minute stretch. Equipment: fitness mat.

Tabata 1:

1. Pop jack (jumping jacks but when legs are together, land in narrow squat with hands reaching toward ankles)
2. Spider climber (wide mountain climber–foot jumps to outside of body, alternate legs)
3. Repeat #1 & 2 three more times

30 second rest

Tabata 2:

1. High knee run
2. Crunch combo (lay on back with hands behind head, do one reverse crunch, raising hips and pushing legs overhead, extend legs out straight in line with hips then do a full crunch bringing elbows to knees, push legs out straight again in line with hips)
3. Repeat #1 & 2 three more times

30 second rest

Tabata 3:

1. Side lunge hops (stand with legs wide, lower into stationary side lunge, reaching one hand to opposite foot, raise both arms overhead and hop with legs still wide, repeat on other leg)
2. Dolphin jacks (in forearm/elbow plank, push hips back to dolphin, return to elbow plank and jack legs once)
3. Repeat #1 & 2 three more times

30 second rest

Booty Tabata:

1. Kick combo (get on all 4s do one hydrant (knee bent, raise leg to side) + push sole of foot to ceiling, knee is still bent)
2. Repeat #1 on other leg
3. Side lift (in modified side plank (on one hand and one knee), top arm is extended to ceiling, raise and lower top straight leg)
4. Repeat #3 on other side of body
5. Glute bridge (lay on back, knees bent and feet close to glutes, raise and lower hips)
6. Glute bridge pulse (same position as #5, keep hips raised isometrically at top of bridge and pulse hips upward)
7. Single leg glute bridge (same exercise as #5 but one leg is raised straight to ceiling)
8. Repeat #7 on other side of body
9. Squat & leg lift (stand with legs hip width apart, do one squat and at top of squat raise one leg to side, alternate legs with a squat between each side)
10. Sumo pulses (lower to bottom of sumo squat and hold isometrically while pulsing)
11. Repeat #1-10

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