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The At-Home, Bodyweight Tabata Workout that Rocked My World

Happy Friday!

I am SO SORE today from a 20-minute workout that I did at home yesterday that totally kicked my butt.

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I haven’t been able to make it to the gym to get a strength or CrossFit workout in since I got home from vacation. I was really hoping to make it yesterday but ended up with a really short window to workout before meeting a friend. It wasn’t enough time to make it to the gym and I really didn’t want to go for a run because it was 95 degrees out. I decided to do something I rarely do and workout at home.

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I rolled out my Premier Protein mat and took off for a quick one-mile run to warm up. I pushed myself on the run to get warm and get my heart rate up. I think I averaged an 8 minute pace. While I was running I brainstormed workout ideas and ended up with a 20-minute tabata workout that seemed not so bad but ended up pretty much crushing me.

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20 minutes later I was a sweaty noodle! Tabata workouts are my go-to when I’m strapped for time and needing to get a good workout in. You can read all about tabata training in this post that I wrote.

Here’s yesterday’s workout.

Peanut Butter Runner Body-Rocking Tabata Workout

The exercises are all simple bodyweight movements that can be done at home with no equipment. Here are a few helpful hints:

– If jumping doesn’t work for you, stick with the air squats and forward stepping lunges for all 8 intervals instead of the jump option
– Pace yourself on the push ups. If you’ve never done tabata style push ups before, get ready to feel the burn. They are intense! Don’t compromise your form for more reps and drop to the knees if you need to in order to keep good form and full range of motion. – The bicycle crunch and mountain climber interval is meant to strengthen both the core and the hip flexors. Don’t be surprised if you find this more challenging for the hip flexors than the abs!
– I did full burpees down to my belly but modify as needed.
– I counted my reps for each round of 8 intervals to a) keep my mind occupied and b) give myself a benchmark for next time I do this workout.
– Download a tabata timer app on your phone so that you’re not constantly watching the clock. I like this one.

Like I said, this workout looks pretty tame but it’s killer. I felt like jello for the rest of the night after this one. I put my small group training clients through it this morning at 5:30 a.m. and they agreed that it gets two thumbs up.

As always, I would love your feedback if you try the workout. Let me know if you have any questions and happy sweating!


{ 22 comments… add one }
  • 1
    Hannah June 19, 2015, 4:30 pm

    I have read your blog for a long time, but I find it very insensitive that you did even not mention the shootings in Charleston, and instead opted to discuss your “killer” workout.

    • 2
      Melissa Klotz June 19, 2015, 4:46 pm

      Her blog is mostly about her personal and professional life, not national events.

    • 3
      Jen June 19, 2015, 6:22 pm

      Hey Hannah – I appreciate your comment. My messaging in my yoga classes for the last two days has been about love and acceptance and that it starts within ourselves and spreads to our families, communities, friends, co-workers, etc. I have read Nelson Mandela’s quote to every class: “No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can be taught to love, for love comes more naturally to the human heart than its opposite.”

      I did put out public statements of my heartbreak over the events in Charleston on my Instagram feed and Facebook: https://instagram.com/p/4ExLDmIe63/?taken-by=jdecurtins and https://www.facebook.com/peanutbutterrunner/photos/a.529683733746755.1073741825.135515663163566/869175993130859/?type=1&theater. I struggle with putting this kind of stuff on my blog because it feels SO inauthentic to say “I’m so sad that 9 people were killed in a senseless hate crime but here is a recap of my birthday or a tabata workout.” I tend to not write about these things unless I dedicate a whole post to it…like this one: http://www.peanutbutterrunner.com/please-help-pushpa-basnet-and-the-children-of-nepal/.

      Please know that I have been following the coverage closely and feel much sadness and grief over it. Especially that a state that I have lived in and that borders the state I live in now still flies the Confederate Flag over their state house.

      Thank you for reading and for reaching out.

      • 4
        Hannah June 19, 2015, 11:54 pm

        Thanks for your detailed response. I was perhaps quick to judge, as I did not read the instagram or facebook posts, but I appreciate that you took the time to make a statement as well as respond to my comment.

  • 5
    Melissa Klotz June 19, 2015, 4:47 pm

    This tabata workout is very similar to some of the sequences in Kayla Itsines’ Bikini Body Guide. They look easy, but end up being really tough to get through!! Feeling your pain!

    • 6
      Jen DeCurtins June 19, 2015, 10:29 pm

      I’ve never done her workouts, but I’ve heard good things!

  • 7
    Cassie Tran June 19, 2015, 6:27 pm

    You look great! I think this is such an awesome workout!

    • 8
      Jen DeCurtins June 19, 2015, 10:29 pm

      Thanks!!

  • 9
    She Rocks Fitness June 19, 2015, 7:28 pm

    This looks like the perfect workout to do in my apartment when I am crunched for time…Thanks for sharing…Pinned for later!

    • 10
      Jen DeCurtins June 19, 2015, 10:33 pm

      That’s why I love tabata workouts! They’re easy to fit in, and you still get a lot out of them.

  • 11
    Elaine June 19, 2015, 8:37 pm

    I’ll have to try this workout soon, it looks good! Thanks for sharing the app for the timer. That’s always something I’ve struggled with – I just didn’t think to look for a tabata specific timer app! I think it will also encourage me to push harder and go through each interval. 🙂

  • 12
    Kiki June 20, 2015, 7:09 am

    This is great, will try it for sure! Now that kids are out for summer vacation it might be harder to get to the gym so this will come in handy. Downloaded the tabata app, great tip!

  • 13
    Melissa Richie June 20, 2015, 1:09 pm

    We’re heading to Hilton Head Island later this summer with my husband’s extended family and I am making a list of workouts to do while we’re there (and hopefully convince a group of people to join me!) I have the HARDEST time motivating myself to do tabata on my own. I cheat. Going to download the app 🙂

  • 14
    Lauren June 21, 2015, 5:07 pm

    I did this workout at a hotel gym yesterday morning before a day of full activity with my kids. As I sit on a plane home now for 5 hours—I am SO SO sore—Great workout–so efficient and a good burn!! Keep em coming:)

    Thanks!!!

    • 15
      Jen June 22, 2015, 4:32 pm

      Yay! Thanks for trying and glad it was good for you! It’s a killer workout!

  • 16
    Tara | Treble in the Kitchen June 22, 2015, 11:25 am

    Love love love a quick tabata!!! Also, love your tank and shorts! Where are they from!?

    • 17
      Jen June 22, 2015, 4:31 pm

      Lulu speed shorts and power y tank!

  • 18
    Joy June 28, 2015, 9:30 am

    Hi Jen. Thanks so much for continuing to post such great workouts. I finally did this one on Thursday and have been sore for the past couple of days. Thanks for a quick and effective workout!

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