13 Minute Tabata Interval Workout with a BOSU style Balance Trainer

I do not use my BOSU ball nearly enough. I frequently save BOSU workouts I see on YouTube but never seem to get around to doing them. This is a short cardio + strength tabata workout, so I decided to use it as an add on/finisher workout. It appears Kat created this workout because she got a BOSU ball. I am guessing it was given to her for promotional purposes since during the one minute break between tabata circuits she (and a friend) show how to set the ball up. She also has a discount code and directs you to Life Pro Fitness’s website in case you want to buy one.

Tabata is just a type of HIIT (high intensity interval training). Tabatas are done for 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. You then get a longer recovery before doing another tabata circuit. During the recoveries Kat previews the next exercise.

This was a very fun workout and a perfect finisher. I had just completed a total body strength workout so I added this onto the end to round out my hour. Kat works your entire body with strength and cardio while also challenging your balance, which is the point of a BOSU ball. My balance was definitely challenged. I had heavier dumbbells set out from the workout I had just finished, but I could not lift heavy weights while also fighting to stay on top of the BOSU ball.

13 Minute Tabata Interval Workout is 12:58 minutes; 3:30 minute warm up and no cool down or stretch. Equipment: bosu ball and dumbbells. Kat is using 8 pound dumbbells. The weights listed below are what I used.

1. Suitcase squats (stand on BOSU holding one DB in each hand close to sides, squat with legs close together) (18# DBs)
2. Lateral squat hops side to side over BOSU, one foot is always on top of ball
3. Arnold press while standing on BOSU (18# DBs)
4. Repeat #1-3
5. Burpees (hold BOSU by sides with dome facing away from you, place BOSU on ground, jump feet back to plank, jump feet back in and stand)
6. Bent over row (hold BOSU by sides with dome facing away from you, hinge forward at hips and row the BOSU, pushing it away then pulling it toward chest bringing elbows behind you)
7. 60 second rest (during the rest you get to see Kat opening the box containing the BOSU, taking out all the accoutrements then blowing it up with the pump that comes with it)
8. Repeat #5
9. Repeat #6
10. Side leg lifts (stand with one foot on BOSU and one on the ground, squat and when you raise out of squat lift other leg out straight to side)
11. Repeat #10 on other side of body
12. Squat + military press (stand on BOSU with one DB in each hand held at shoulders, squat and at top of squat do a shoulder press w/ palms facing ears) (18# DBs)
13. Alternating lateral raises (stand on BOSU holding one DB in each hand at sides, alternate doing a straight arm side raise) (9# DBs)
14. Elbow to hand plank (start in elbow plank with feet on floor and elbows/forearms on BOSU dome, raise up to straight arm plank with palms on BOSU then return to elbow plank, continue alternating)
15. Tricep kickbacks (stand on BOSU holding one DB in each hand, lean forward slightly, lift straight arms up behind you w/ palms facing behind you) (9# DBs)

For more info on other (free) Kat Gates-Buettner workouts I’ve sampled and reviewed, check out my Streaming page.