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
Are you ready to build a strong feminine physique you can keep for life?
Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!
My 1:1 coaching program is for you if:
✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.
✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits
✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.
✔ You want to radiate confidence and strength - not just look fit, but feel it too!
✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.
If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results.
Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too busy, too tired, too old, too unmotivated, or that it's not possible for you, STOP RIGHT NOW.
You can do this no matter who you are and where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap.
No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do.
I look forward to coaching you!
To Your Good Health & Success,
Pin This Post for Later