Full Body Tabata Workout with Weights
Hey babe!
Recently, I was asked what my go to workouts are when you don't have a ton of equipment available. You can still get an absolutely fabulous workout in with limited equipment. This workout only requires you to have a single pair of dumbbells... and a desire to REALLY push yourself!
I always recommend Tabatas as a great option for nice quick, little to no equipment workouts.
Benefits of Tabatas
- Improves cardiorespiratory endurance
- A significant increase in caloric expenditure (it would take you much longer to burn the same amount of calories performing other forms of exercise)
- Hits both your aerobic and anaerobic systems
- Quick AND effective
So what is Tabata training?
Tabata training is a form of HIIT that entails doing 20 seconds of high intensity work, followed by 10 seconds of rest. You are to complete 8 total rounds for a total of 4 minutes. The workout can be done with ANY exercises- bodyweight, weights, or cardio equipment workouts.
How to Perform this Workout
Perform 8 rounds of each exercise: 20 seconds of work, 10 seconds of rest. This will add up to 4 minutes for each exercise. In between each new exercise, take 1 minute to rest before proceeding to the next.
In this case, it will be plyometric spider lunges for 4 minutes (perform for 20 seconds, rest for 10 seconds 8 times), then take a 1 minute rest period before doing the same thing for frog pumps, burpees, etc.
This Tabata workout is about 34 minutes long if you count the 1 minute rest periods in between rounds. It is INTENSE! But you won't regret giving this a try! Tabatas allow you to use whatever time you have available to workout to the FULLEST.
You ready for this?
The Workout
- Plyometric Spider Lunge
- Frog Pumps
- Burpees (without the pushup)
- Weighted Crunch
- Curl to Press
- Plyometric Plank to Frogger
- Lying Tricep Extension
*Complete 4 minutes of each exercise: 20 seconds work, 10 seconds rest for the duration of the 4 minutes*
*Take 1 minute rest between each new exercise*
Plyometric Spider Lunge
Frog Pumps
Burpees (without the pushup)
Weighted Crunch
Curl to Press
Plyometric Plank to Frogger
Lying Tricep Extension
