Intense No Jumping Tabata Workout // Low Impact Exercises is a fun little body weight workout from Heather Robertson. It is the perfect length for a finisher or you could also use it to warm yourself up before doing some yoga. Despite what the title says, I did not find it “intense”–Heather has created much more intense low impact workouts. According to my FitBit I burned 133 calories and remained in my cardio zone throughout. So I never spiked into my peak heart rate zone, which you would expect from an intense tabata HIIT workout. Regardless, I still really enjoyed this workout. I used it as a finisher after doing her No Repeats HIIT Workout and it gave me some additional cardio and body weight strength work. It was a lot of fun!
A tabata workout is a high intensity interval training (HIIT) workout using the tabata protocol. Tabata circuits are traditionally done in 4 minute blocks: intervals of 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. You usually get a short active recovery (30-60 seconds) before moving on to another tabata circuit. That is not how this workout plays out. You will do one circuit of 12 exercises then you will repeat the circuit. No rest/recovery except the 10 seconds between exercises. But, as mentioned above, this workout is not super intense so the lack of longer recoveries isn’t a big deal.
Intense No Jumping Tabata Workout // Low Impact Exercises is 18 minutes; 3 minute warm up and 2 minute stretch. Equipment: fitness mat.
- In & out squats (step out squats: one narrow squat + step out into a wider squat + one narrow squat + step out to wider squat on other side)
- Bear knee taps (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), pull one knee in under body and tap knee with opposite hand, alternate sides)
- Cross touch (stand with legs wide, hinge forward and touch one foot with opposite hand, when you straighten reach both arms overhead while also raising onto toes, alternate sides)
- Lay down push ups (alternate one superman with one push up)
- Side lunge drive (side lunge into a knee raise)
- Repeat #5 on other side of body
- V-sit (sit on bottom, hands on mat behind hips, knees are bent and feet raised off floor, torso is leaned back slightly, lean torso back further while extending legs straight then return to start)
- Squat knee tap (stand with hands behind head, lower into squat and when you stand, raise one knee and tap it with opposite hand, alternate legs during knee raise)
- Lunge & twist (alternating reverse lunges, arms are raised to shoulder level with elbows bent and hands together in front of chest, while in lunge, twist arms/torso toward front leg)
- 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)
- Flying frog (squat then raise up onto toes, when in squat tap fingers to mat between legs, when you raise onto toes alternate extending arms out to sides in a T with raising both arms overhead)
- Touch downs (hinge forward, alternate tapping leg out to side while reaching same side hand to floor)
- Repeat #1-12