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!





15 thoughts on “Total Body Bodyweight Tabata Workout: Challenging Home Workout!

  1. Anna

    Definitely challenging! I find it easier to push myself hard when I know it’s just for 20 seconds. Also – you have another cat?! 🙂

  2. Kate

    Loved this workout! It was a great switch up from the usual routines and I agree that it was easier to push myself hard for each of those 20 seconds. I also appreciated the cool down at the end and would love to see more of that. I usually just end up doing my same old cool down after your workouts and it’s nice to learn some other moves. Thanks!

  3. Hailee

    Hey Melissa!
    I am drenched in sweat from this workout. I love a high intensity workout and you definitely delivered with this one. Would love to see more Tabata and HIT workouts going into the new year.

    Thank you so much for the great workouts! I have been doing your workouts consistently for over three years now and am constantly telling friends about them. 🙂 Very much appreciated!

  4. Teresa Barral

    I have been working out with you for a few years now, from Portugal, and it’s fun.

    I teach phisical education and I think your workouts are great, and it’s nice having someone you trust doing sutch a good job, so that I don’t have to think wen working out. So thank you Melissa!!

    Merry christmas!!

  5. Hailee

    Hey Melissa!

    I am drenched in sweat from this workout. I love a high intensity workout and would love to see more options for Tabata and HIT workouts in the new year.

    I have been consistently doing your workouts for over the past three years now and am constantly telling others about your workouts.

    Can’t thank you enough!!

    Happy Holidays!


  6. Anonymous

    Hi Melissa: this was intense! I feel out of shape at the moment, and really need to get back at it!

    I know when I workout with you consistently, I get back to where I want to be.


    Thank you.

  7. Awesome,
    Thank you so much, Melissa and Jesse.
    I ,,grew up” and fit with your early videos and thought how cool it’d be to be able to workout with you real time. This one kicked my butt for sure, keep them coming! A new training format is exciting, even though I adore the 50″/10″ and 50″/30″ splits equally!

    Hugs from Germany, you are true heroes,

  8. Margot

    Hi Melissa. I loved this workout. I also work harder in the 20 sec intervals & love the fat burning aspect! I’ve been following your workouts from Australia for a couple of years now & always tell friends about your site. Thank you so much for being real & available and doing such awesome workouts..!
    I would love more Tabata in future. The warm down stretches were also a nice element.

  9. Please post more Tabata workouts! I love this style and have all of them in my favorites! Thank you Melissa! If not for your encouraging words to keep going, I would stop so thank you for motivating me!

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