Bodyweight TABATA Workout // No Equipment

Bodyweight Tabata Workout // No Equipment is an intense finisher workout from Heather Robertson. Though normally I would use a workout like this to finish off a longer workout, today I combined this workout with another one of Heather’s short workouts: Express HIIT. Between the two of them I got 28 minutes of intense cardio. Especially this workout. Though I would classify this as a cardio workout, Heather throws some core work into the mix. I burned 118 calories in 14 minutes and according to my FitBit I spent a total of 3 minutes in my peak heart rate zone. Another great little finisher.

A Tabata is a type of HIIT (high intensity interval training): 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. You will observe in the break down below that Heather is obviously not doing tabatas in the traditional way. In the first circuit you will do twelve 20/10 intervals one right after the other. Then you get a very brief 20 second rest before you do the next series of 20/10 intervals; this time 14 of them. It gets intense! There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Bodyweight Tabata Workout // No Equipment is 14:16 minutes; 45 second intro, no warm up or stretch. Equipment: fitness mat.

Tabata 1:

  1. Mountain climbers
  2. Full burpee (push up at bottom, jump at top)
  3. Air squats
  4. High knee sprint
  5. Plank jacks
  6. Bicycle crunch
  7. Repeat #1-6

20 second rest

Tabata 2:

  1. Jumping jacks
  2. Hip rockers (in forearm/elbow plank, rotate hip side to side)
  3. Pop squat (squat jacks, tapping one hand to floor while in squat)
  4. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  5. Speed skaters (lateral skaters)
  6. Shoulder taps (in straight arm plank, alternate tapping hand to opposite shoulder)
  7. Fast feet
  8. Repeat #1-7

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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