Knee Friendly Tabata // No Jumping, No Squats, No Lunges

Knee Friendly Tabata // No Jumping, No Squats, No Lunges is very fun cardio workout from Heather Robertson. Neither the title nor the description of the workout claim that it is a low impact workout but my mind translated the title to “low impact.” Though there is no high impact jumping, there is some hopping. But nothing major or intense. So if you can handle a small amount of impact, do not dismiss this workout. It is very enjoyable. This workout did elevate my heart rate and made me sweat (mildly) but it did not challenge me. But that is definitely okay! I used this as a recovery day workout, to warm myself up before doing a long deep stretching session and it was perfect. It was fun and the time flew by. I loved it for that purpose.

This workout is done tabata-style. 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. There are 4 tabata circuits in this workout, which equals thirty-two 20/10 intervals. As noted above, this is not “high intensity interval training”; it just uses the tabata principle for interval timing. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

A couple of little snafus that did not affect the workout, just things I noticed. During the first exercise, around the 8-7 second mark of the interval, Heather hesitates a little and gets thrown off her rhythm, but quickly gets back into it. Not a big deal… except it happens in all 4 intervals for that exercise at the same time. Which translates to–Heather is only doing the 20 second intervals once then editing to repeat them 4 times. We still get a great workout but it’s kind of weird that she isn’t actually doing the whole workout with us. Then, on the 4th tabata, round 4 of the 2nd exercise, you actually get a 15 second recovery rather than a 10 second recovery. At least I think that is the only time it happens. I only noticed it on that exercise.

Regardless of all of that, this was a great low intensity cardio workout that I thoroughly enjoyed.

Knee Friendly Tabata // No Jumping, No Squats, No Lunges is 22:23 minutes; 2:30 minute warm up and 2:40 minute stretch. Equipment: light dumbbells and fitness mat. Heather does not reveal the weight of her dumbbells, but it looked like she used a set of 5 pound dumbbells for everything. You do need a set of light dumbbells to increase the intensity of some of the moves. I used primarily a set of 5 pound dumbbells but also one 10 pound dumbbell for one exercise.

Tabata 1:

1. Cross punch combo (one single arm cross punch + double arm overhead press while raising onto toes + one single arm cross punch, other arm) (5# DBs)
2. Side toe taps (alternating toe taps to the side)
3. Repeat #1 & 2 three more times

Tabata 2:

1. Cheer squat (alternating knee raises with jumping jack arms, when knee is raised, tap fingers together under thigh)
2. Heel taps (holding a DB in each hand at side, do alternating hopping heel taps) (5# DBs)
3. Repeat #1 & 2 three more times

30 second rest

Tabata 3:

1. Front kicks (stand with hands behind head, do alternating front straight leg kick/lifts, touch toe with opposite hand)
2. Step & reach (alternate tapping one leg out to side while also rotating torso to side while reaching same side arm overhead as toe that is tapping)
3. Repeat #1 & 2 three more times

Tabata 4:

1. Shuffle & press (holding one DB in both hands, lower into a partial squat and lateral shuffle 2 steps, stop and raise onto toes while reaching DB overhead) (one 10# DB)
2. Cross & reach (stand with legs wider than hip width, hinge forward and reach one hand to opposite foot, stand and raise onto toes while also reaching both arms overhead, 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.