It’s a great workout to keep in your back pocket this time of year so you have workout inspiration easily accessible when you’re on the go and spending lots of time out of town and traveling.
Bodyweight Tabata Workout
To complete the workout, you’ll complete the first exercise in the diagram below at full intensity for 20 seconds, followed by a 10 second rest. Once you’ve made your way through eight rounds, you’ll move onto the next exercise.
You’ll only spend a total of four minutes on each exercise (counting the breaks) but during those four minutes, I encourage you to dig deep and challenge yourself to push hard… It’s only 20 seconds of work, after all! (Famous last words, right!? Don’t hate me too much when you’re on your final round of burpees!)
The workout will work your whole body in the following format: Lower Body / Upper Body / Core / Cardio. If you stick to the time allotted, the workout should take you 32 minutes to complete, but please listen to your body and incorporate additional rest if needed.
Sumo Jump Squats: Begin with your legs opened wide to the sides and your toes turned slightly outward. Clasp your hands in front of your body, bend your knees and lower your body, keeping your shoulders over your hips. Squat down until your knees are bent about 90 degrees and immediately jump up, opening your arms out to the side for momentum and simultaneously engaging your core. When you land, take care to gently bend your knees and lower your body into the squat position.
Staggered Pushups: Begin in a regular push-up position, but stagger your hands, so one is forward in front of your shoulder and the other is in the usual position. Complete one pushup. Switch arms so the opposite arm is forward in front of your shoulder and the other arm returns to the usual pushup position. Complete another pushup.
Plank Up Downs: Begin in a high plank position. Lower your right elbow to the floor, followed immediately by your left elbow so you are now in a low plank. Place your right hand back onto the floor, straightening your right elbow. Repeat on the left side, returning to a high plank.
Burpees: Begin in a low squat crouch position with your hands on the floor and jump your feet back into a high plank. (Option: Complete one full pushup.) Jump feet forward toward the outside of your hands, bringing your body back into a low squat. Jump straight up into the air.
Alternating Lunge with Front Kick: Stand with your hands on your hips and take a large step backward with your left foot. Lower your body so your front leg is parallel to the floor with your knee positioned over your ankle. As you come back up, bring your left leg forward and quickly kick out in front of your body. Return to standing and repeat on the right side of the body.
Inchworms: Begin standing with your feet shoulder-width apart. Keeping your legs straight, bend over toward the floor and place your hands on the ground. Walk your hands forward slowly until your body is in a high plank position. Keeping your hands on the floor, walk your hands back toward your body and stand up. Repeat.
Flutter Kick: Begin by lying flat on your back with your arms by your sides and your palms down. Extend your legs out in front of you, keeping a slight bend in your knees. Brace your core and lift your heels slightly off the ground. Quickly flutter your legs up and down in a scissor-like motion.
Long Jump Forward + Jog Back: Begin with feet hip-width apart. Lower your body into a high squat position and jump forward. As you jump forward, swing your arms back for momentum and jump as far forward as possible. Jog backwards to your starting place and repeat.
Additional Bodyweight Only Workouts
- 10 to 100 Driveway Workout
- Cardio HIIT Workout
- 10 to 1 Bodyweight At Home Workout
- No Gym No Problem Workout
- At Home Workouts Pinterest Board
- Capris: Nike Sculpt Training Capris (high-waist fit and great at holding everything in)
- Tank: Lululemon Yogi Racerback (loose, relaxed fit and very comfortable)
- Sports Bra: Fabletics
- Shoes: Nike Juvenate
Photography: Stacey Lanier Photography
Location: Burn Boot Camp
Tara | Treble in the Kitchen says
We are driving home on Saturday to be in Indiana with family through the new year, so I’m like “bring on the bodyweight quick workouts!!” I try not to worry too much about getting my fitness on while visiting family for Christmas, but I know it usually helps me be in a better mood and have better energy throughout the day 🙂 Pinned for my trip!
My arms are crying just looking at this workout. Definitely giving it a go over the holidays at my family’s house. They don’t have many workout options or equipment, so I love body weight moves.
Patricia @Sweet And Strong says
I love Tabata workouts when I’m traveling because there are so many moves you can do with no equipment! Will def be trying this one next week when I’m home for the holidays!
Bess @ Fit+Fave says
Great workout! I incorporate sumo squat jumps into a lot of my circuits and they are no joke. Feel the burn for days!!
I absolutely love your travel/no equipment workouts- they are so useful and amazing! I love that most of them can be done indoors during these cold temps. Thank you so much for these!
So glad to hear it!!! Thank you, Adriana! They are some of my favorites to create. <3
Katie Shottes says
This workout looks like straight fire ? Can’t wait to try it out Friday when I don’t have time to go to a studio for a workout. Thank you! For this workout and your amazing blog 🙂
Amanda @ A Blonderful Life says
I am awful about working out when I am down at my parents’ house, but this workout gives me no excuse! Haha 🙂
Ah man this looks intense! I definitely need to get beter and more creative with my workouts… currently I just sack it off if I can’t make it to the gym!
Fiona @ Get Fit Fiona says
I love workouts like this that require minimal equipment because they’re easy to do at home. Thanks for sharing it!
heather @Lunging Through Life says
This looks awesome! I’m excited to try it 🙂
Sarah @ Sweet Miles says
You are so cute!! And so tiny! Lookin’ good mama! OH! I am making a work trip to Winston Salem in January! Any suggestions for dinner places? Is that even anywhere NEAR Charlotte??
Hey Julie! For home tabata workouts do you use the timer on your phone or one of those tabata timer apps? I’m tempted to download one but it looked intimidating.
Andrea Shome says
This was a perfect workout for my work from home day today!!
Thanks for sharing!! I am traveling this week so I will definitely be trying this out!!
Nadia @ Adventures in Wonderlab says
I love Tabata workouts! They are always more intense than I think they are going to be! I have a generic free “Tabata” timer on my phone, and it is very user-friendly.
I’ll never forget the first time I did a Tabata (maybe 3 years ago?) and I thought my fitness instructor said “toboggan”. I was very confused!
Such a great workout! Time efficient and no equipment are the best for traveling. It’s nice to squeeze in a sweaty workout while you’re traveling. Thanks for the workout, Julie!
This is great workout, did it the first time yesterday and felt great! I’ll rotate my Monday – Friday between this and running. Thanks for sharing!
Agness of Fit Travelling says
Wow, Julice, this is really inventive and fun way to do tabata workout. Well, I had to write this before I try it out, of course.
I just did this workout this morning and those sumo squat jumps. Holy fire!! Thanks girl
Seems challenging 🙂