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Total Body Bodyweight Tabata Workout: Challenging Home Workout!

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Hi Everyone!

Welcome to today’s workout! This is a challenging, Total Body Workout routine. It will help improve your strength, cardiovascular fitness, power and endurance.

This workout is completed Tabata style, which means the intervals are short, but intense. The workout is broken up into 4-minute segments with a short rest in between. Go for maximum repetitions during each exercise, aiming to work at a high intensity level. 20-seconds is short enough to really push your pace.

The Tabata Exercise protocol was developed by Dr. Izumi Tabata. Research has shown that this technique is fantastic for burning fat, while building (and preserving) lean muscle mass. It will increase your metabolic rate during and after your workout, and over time increase your Basal Metabolic Rate (BSR). Your BSR is how many calories your body burns at rest, which means that Tabata can have a long term improvement on your metabolism.

Jump Squat: Part 2

This technique is also great for building your mental fortitude. You work to your maximum capacity, and that helps your mind and body to learn what they are capable of. When you show up to a workout, and especially on the days when you train hard, you are training your mind in commitment and dedication.

When I filmed this workout, I did it as a Live video on Facebook. Thank you to anyone who workout out with me there! I also wanted to share it here, for anyone who isn’t on Facebook, or didn’t catch the Live workout. I enjoyed the live format, and will definitely film some more live workouts in the future.

I didn’t film a warm-up with this routine, but I recommend getting in a quick warm-up before starting. Jump Rope or Jumping Jacks are great options. Get your body warm, and your blood flowing. It will actually help you to work at a higher intensity level during the routine.

I hope you have fun with today’s challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout, and this format. I really enjoy the intensity of Tabata routines. I love working up a sweat, while getting in a short workout. It can be hard to find time to fit in a workout, but when they are short it’s easier to fit it into your day.


❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated:

Total Body Bodyweight Tabata Workout: Challenging Home Workout!

Tabata Intervals: Each segment is 8 rounds of 10/20. 10-seconds of Rest, 20-seconds maximum repetitions.

Aim for 1-minute of Rest between each segment (rest breaks are slightly longer in the video, because I demonstrate the exercises).

  1. Jump Squat
  2. Lunge Jump
  3. Plié Jump
  4. Tuck Jump 
  1. Mountain Climber
  2. V-Up
  3. Frogger 
  4. Temple Tap Abs
  1. Burpee
  2. Side Plank Hip Tap – Right
  3. Side Plank Hip Tap Left
  4. Donkey Kick
  1. X-Jump
  2. Heel Tap Jump Squat
  3. Pendulum Hop 
  4. High Knees

Cool Down!





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