SWEAT FEST!!! Total Body TABATA Workout // No Equipment

Sweat Fest!!! Total Body Tabata Workout // No Equipment is another short and intense tabata workout from Heather Robertson. I used this one to warm myself up before doing some yoga and I was definitely sweating by the end! According to my FitBit I burned 158 calories and spent a total of 6 minutes in my peak heart rate. The graph does show lots of little red spikes. It was a nice little cardio burst.

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. There are 4 tabata circuits in this workout. There is a timer in the lower right hand corner of the screen counting down your recoveries and intervals. During the first recoveries in each tabata Heather previews the next exercise. After that Heather recovers with you while a graphic keeps track of which round you are about to do. This is not a low impact workout.

Sweat Fest!!! Total Body Tabata Workout // No Equipment is 21:40 minutes; 1:30 minute warm up and 2:40 minute stretch. Equipment: fitness mat.

Tabata 1:

  1. Side lunge hops (alternating side lunges w/ a hop when changing sides)
  2. Plank shoulder taps (hold straight arm plank and alternate tapping hand to opposite shoulder)
  3. Repeat #1 & 2 three more times

Tabata 2:

  1. Up & out jacks (one jumping jack + jack the legs while reaching both arms from in front of you to overhead with hands stacked)
  2. Bear hop burpees (start in straight arm plank, jump feet in under body, knees hovering a few inches off the mat, jump feet back out to plank, jump feet in to hands, stand and jump, reaching arms overhead)
  3. Repeat #1 & 2 three more times

30 second rest

Tabata 3:

  1. Jump squats
  2. Bicycle crunch
  3. Repeat #1 & 2 three more times

Tabata 4:

  1. Plank & ankle taps (start in plank, push glutes back to downdog/pike while reaching hand to tap opposite ankle, alternate sides returning to plank between sides)
  2. Squat jacks (jumping jacks but when feet/legs are together land in a narrow squat reaching hands to ankles)
  3. Repeat #1 & 2 three more times

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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