INTENSE Fat Burning Tabata // No Equipment Home Workout

Intense Fat Burning Tabata // No Equipment Home Workout is another fun and effective tabata cardio workout from Heather Robertson. This one is a bit longer than her other tabata workouts that I have done recently. This workout also contains a new (for Heather) plyometric cardio move that really jacks up the intensity of this workout at the end: star jumps. Other than that, this workout contains basic exercises that Heather frequently uses in her workouts. I used this workout this morning as a cardio warm up before a long stretching session (Caroline Girvan‘s 20 Minute Unwind). It did a great job warming me up. I burned 182 calories. I wasn’t in my peak heart rate zone until the last tabata (the star jumps!) and then I spent nearly the entire tabata circuit in the red (according to the graph on my FitBit).

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 5 tabata circuits in this workout. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. 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.

Intense Fat Burning Tabata // No Equipment Home Workout is 28:01 minutes; 3:20 minute warm up and 3:30 minute stretch. Equipment: fitness mat.

Tabata 1:

  1. Jumping jacks
  2. Mountain climbers
  3. Repeat #1 & 2 three more times

Tabata 2:

  1. High knee run
  2. Push ups (Heather is doing tricep push ups)
  3. Repeat #1 & 2 three more times

Tabata 3:

  1. Side leaps (lateral leaps the length of the mat)
  2. Plank tap (in straight arm plank, alternate tapping shoulder with opposite hand)
  3. Repeat #1 & 2 three more times

Tabata 4:

  1. Half burpee (plank burpee–no push up)
  2. Bicycle crunch
  3. Repeat #1 & 2 three more times

Tabata 5:

  1. Star jumps (narrow squat reaching hands to ankles into an air jack)
  2. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  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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