30 Min. Bodyweight Tabata Strength Workout

I have a quick and super sweaty Tabata strength workout to share with you guys today!

In case you are unfamiliar with Tabata workouts, they are speedy, 4-minute bouts of HIIT (High Intensity Interval Training) exercises in a pattern of 20 seconds of work followed by 10 seconds of rest, 8 times in a row.

I absolutely love Tabata workouts. I often include them in my workouts at the gym, and the focus doesn’t always have to be on cardio. This workout gets your heart rate up with bodyweight strength exercises, and starts off with a bang by tiring the legs, arms, and core out with mountain climbers. Think of this as a challenging warm-up to get you into it!

In case it isn’t clear, this workout is set up to complete a full 4 minute Tabata of each exercise (:20 work, :10 rest 8x) before moving onto the next one. Make sure to take a minute to rest in between each tabata exercise, too. For example, you will complete 4 minutes of mountain climbers, rest 1 minute, complete 4 minutes of sit-ups, rest, and so on.

If you follow this format, you will complete six full Tabatas in exactly thirty minutes!

 

While completing Tabata workouts, I like to turn to timed out music tracks that coach along the way so I don’t have to worry about staring at a clock to cue my breaks the entire time. If you’re the same way, listen and download my new Tabata Training Playlist on Spotify!

If you have been reading the blog for a hot minute, you are probably already familiar with these exercises, but I always make sure to include tips on form in a breakdown, just in case.

Here we go!

 

Exercise Breakdown

 

• mountain climbers

Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest. I usually rest the foot of the bent knee on the floor, but I kept it off for this workout to engage more of my core.

Jump up and switch your feet in the air, bringing the left foot in and push the right foot back.

Alternate your feet as fast (and safely) as you can for 20 seconds. Your body will get tired during a full Tabata of this exercise. Just do what you can. I promise it will get better!

 

• sit-ups

Get on the floor in a sit-up position: back and feet flat on the floor with your knees bent to a ninety degree angle. Cross your arms over your chest. This is your starting position. Tighten your glutes and hamstrings as you sit up, then slowly roll back to the starting position.

Repeat as many times as you can for 20 seconds without jeopardizing your form.

 

• push-ups

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes, or modify by dropping your knees (pictured).

Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight.

Think of pulling your belly button towards your spine, then lower and lift.

 

• squats

Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Think about getting into a position similar to a toddler picking up a toy off of the floor.

Be careful not to lean your body forward, arch, or round your lower back. Quickly squat down and push back up as fast as you can (without losing your form) for 20 seconds.

 

• plank side walks

This is a great shoulder and core exercise I would like to incorporate more often!

Start in a straight arm plank position on your hands (under your shoulders) and toes. Make sure your core is tight and body is in a straight line. Keep your hips down and core tight throughout the entire exercise.

You are going to be moving your arms and legs at the same time. (Your hands move together as your feet step apart.) Cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, returning to your original straight arm plank position.

(Here’s an awesome visual via POPSUGAR!)

Move two or three steps to the right, then the same amount of steps to the left for 20 seconds.

 

• reverse lunges

Start standing tall with your hands on your hips and feet under your hips.

Step backward with your left leg, and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor.

Push yourself back to the starting position by pressing into the floor.

If you feel comfortable, alternate sides for your reps for the 20 second tabata. Aim to keep your front heel under your knee and avoid leaning forward or back!

 

You might also like:

• 15 Min. Tabata Workout

• 25 Min. Cardio Core Tabata Workout

• At-Home Cardio HIIT Workout

And several other bodyweight workouts you can find on the Circuit Workouts page!

 

I always love hearing if you give my workouts a try. I completed this one on Tuesday, and I am still sore… pretty much all over. Thanks for popping in, and I’ll see you again later with a lightened up dessert recipe. Happy sweating!

 

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3