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Tabata Tuesday: 20-Minutes of Bodyweight Strength & Cardio {Workout}

Hi and happy Tuesday!

I am terrible about working out at home. I can probably count the number of times on one hand that I’ve performed circuit/strength workouts at home. I either need to be out on a run, in the gym or in the yoga studio to get into workout zone. I was busy with various projects on Sunday and unable to get out of the house for a workout. I had plans to see the new Hunger Games movie with friends and time was running out. I decided to knock out a quick 20-minute tabata workout and told myself something was better than nothing.

Well, this workout was definitely not just “something,” it kicked by butt! It was a great blend of cardio, bodyweight strength and core. I woke up Monday morning and was actually super sore from it. My glutes are sore from the jump lunges and my side body around my ribcage is sore to the touch from the dips. It’s crazy what a good workout tabata intervals can provide!

Here’s the workout that I did.

Tabata Workout 11.26

And here’s a post I wrote all about tabata workouts…how they work, why you should do them, etc. I used a tabata timer app on my iPhone and I totally recommend that for ease of keeping track of time and intervals.

So if you’re traveling or just unable to get out of the house to workout this week, give this tabata workout a try. I promise it will give you a sweaty, whole body workout!

Let me know if you have questions about the workout or any of the movements. And as always, if you try it I love your feedback!

Working out at home…do it regularly or hard to get in the right mindset? 

{ 19 comments… add one }
  • Alyssa November 26, 2013, 11:12 am

    Thanks Jen! I’ll have to try this one this week! I just posted a Turkey Day Tabata Workout too – they are just such a perfect way to get more bang for your buck, especially when you’re extra busy or on the road! I workout at home quite a bit, since I don’t have access to great gyms in my new town. I either catch up on a favorite TV show or crank some Pandora and get sweaty!

  • Katie Meier November 26, 2013, 11:19 am

    I work out at home every single day. I get at up at 5 a.m. and either do Insanity, p90x or run from home. I used to live in the gym (literally, I work in college athletics so my office is in the fitness center!) and I LOVED that routine for years and years, but since purchasing p90x I’ve become a full-time at-home workout person and to my shock, get truly great workouts and even dropped a few vanity pounds!

  • Hillary | Nutrition Nut on the Run November 26, 2013, 11:24 am

    I love tabatas! I did 5 kettlebell tabata sets last night with 10 burpees in between each set before a dinner date. Always quick and sweaty!

  • Erica { EricaDHouse.com } November 26, 2013, 11:35 am

    I work out at home 3-5 days a week! Have been for years. I absolutely love it.

  • Sara @ LovingOnTheRun November 26, 2013, 11:59 am

    I wish I was better at workout out at home but like you I like to be in the gym or outside to really get in that zone! This does look like a great workout though!

  • Parita @ myinnershakti November 26, 2013, 12:45 pm

    I work out at home pretty reguarly. It’s just easier and gym memberships where we live are ridiculous.

    And this tabata workout looks tough! I’m tired just thinking about it. Haha! Will definitely give this a try soon. Thanks!

  • Kim November 26, 2013, 12:46 pm

    These tabata pairs will be super helpful when I’m at my parents house for thanksgiving! Thanks, Jen! Not sure if you have Spotify, but there’s a few tabata songs on there- I think 5 or 6 each with an instrumental version and another one with a coach.

    Kind of off topic – but do you have any tips or tricks with getting consistent with burpees? I can string 4-5 together but after that point, I completely lose coordination and end up stepping my feet into a squat- makes me feel completely inept during WODs.

  • Jocelin November 26, 2013, 1:55 pm

    I find it super difficult to motivate myself at home! It’s just too easy to take a break and fall into a lazier/resting mindset. I need to try and push myself a few more times to hopefully break this spell!

    Love your blog – thank you for all the amazing posts 🙂

  • shannon November 26, 2013, 2:22 pm

    i love working out at home. i’m a total workout dvd-aholic!! bob harper, jillian michaels, p90x, insanity, les mills pump, and several yoga dvds!

    my sister and i were both talking about tabata workouts and how timing them (having to have an app) is annoying. i like rep counts. 🙂


  • She Rocks Fitness November 26, 2013, 2:56 pm

    I am grateful that my apartment building has a gym, so working out at home is not a problem for me. When I head home for Xmas though, I’m definitely going to need to get creative and motivated to workout at the house, because it’s probably going to be darn cold. I’m going to save this for later! XOXO

  • Brittany @ Proteinandpumps November 26, 2013, 3:17 pm

    I avoid working out at home like the plague…

  • Ashley @ Power, Love, and Self-Discipline November 26, 2013, 8:48 pm

    I workout at home all of the time. It’s so much easier than dragging to the gym, etc. Especially this time of year with colds/flu going around. Have you read the studies on germs in gyms…scary stuff!!

  • Amber November 26, 2013, 10:55 pm

    I do all my strength training at home because having a membership at my hot yoga studio was more important to me than a crossfit or gym membership so I pay for that membership and then do strength training at home – that said my husband and I have a pretty extensive home gym that includes several dumbbells, a couple of barbells, a bowflex machine, a bench, a spin bike, a kettleball and an exercise ball. So I feel like we have most of the same equipment we’d find at the gym anyways!

  • meghan @ struggle muffins November 27, 2013, 2:56 pm

    I work out at home all the time and Tabatas are my go-to exercise, there’s so many variations and combinations you can try and if you truly push it, you get fantastic results.

  • Devin November 29, 2013, 10:38 pm

    I swear by Tabata workouts, especially when working out at home. With all of the comforts and distractions that your home provides, I’ve always found it easier to stay focused when you’re up against a clock. Plus, being only 20 minutes, they’re great to fit in before meals to jumpstart your metabolism.

    I typically follow the standard protocol (1 movement x 8 sets), but I like the superset approach that you came up with too. It’s especially helpful for those that may have trouble doing, say, 8 straight sets of pushups since you’re staggering the movements – you could even offset between upper and lower dominant too, if needed.

    If anyone is looking for some more Tabata variations, I’d be happy to share; I’ve come up with quite a few over the years.

  • MaryO125 March 10, 2014, 4:41 pm

    I read somewhere that Tabata was the ‘greatest fat burning workout ever’. I had my doubts, but decided to try it. I started looking for Tabata-style workouts and came across a great audio workout on iTunes. It has a personal trainer pushing you through an entire Tabata routine, along with driving Tabata music, and start/stop cues. It doesn’t require any equipment but it seriously kicks my butt every time: http://bit.ly/TabataCoach_iTunes

  • Paul Heitmeyer April 4, 2014, 8:41 pm

    Hi Jen, i used to do sprinting tabata at my other house, now with no where to sprint, i need to do in-home exercises in addition to my strength training, yoga, and tread climber, to burn the last bit of stubborn fat. Pool season is here in 4 weeks! 🙂

    Would you plz help me understand these?

    Air Squats
    Jumping Lunges
    Pulsing Plie Squats

    thx 🙂


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