Body Weight Tabata Workout

Posted on: June 27th, 2013 by paul

Today’s workout will consist solely of body weight exercises and will be completed in the Tabata format. This means that you will have twenty seconds of work followed by ten seconds of rest, followed immediately by another twenty seconds of work, and so on.

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The goal of this training session is to increase overall core strength while also working on conditioning. There are some challenging exercises included in the routine so make sure you are familiar with how to execute them properly before starting.


You will complete 4 sets of 10 different exercises with a 30 second break between each one. For example, you will start with squat jumps so start the timer and after 20 seconds take a 10 second break. Do this 4 times then take a 30 second break before moving onto the clap pushups. The entire workout will take less than half an hour but it will force you to complete the exercises while you are tired. This is what makes tabata so challenging.


General Warmup:

Bike or row for 5-10 minutes then foam roll

Dynamic Warmup:

Body squats                       Side Shuffles                      Arm swings                         Stride Jumps


TABATA: 4 sets of each exercise followed by a 30 second break.

  1. Squat Jumps
  2. Clap Pushups
  3. Mountain Climbers
  4. Leg Raises
  5. Spiderman Plank
  6. One-Legged Pistol Squat
  7. Pushup with Alternating Leg & Arm Raise
  8. Lunges
  9. Plank with Alternating Leg & Arm Raise
  10. Burpees


Light jog for 5 minutes then stretch. Focus your stretching on your shoulders and core. Put one arm on a wall to stretch out your chest/shoulders. Do the downward dog to stretch out your core.

Tip of the day:

Try adding avocado, kale, and/or spinach to your post-workout recovery shake. You may think it’s crazy to put vegetables in shake but it’s a great way to get extra nutrients and it doesn’t change the taste.

Like Tabata workouts? Check out more on the Travel Fitness section of our blog.

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