Welcome to today’s workout! You will find the workout video, and photo tutorial breakdown posted below.
On today’s agenda we have a Total Body Tabata Workout. You will get in total body strengthening, while getting in a great cardio burn at the same time.
This routine is broken up into five 4-minute sections. Push yourself to get in as many reps as possible during each section. Always use good form.
In between sections you can grab a quick drink of water. Pause the video if you need too, but try to keep your rest breaks short. Tabata workouts are fantastic for building both muscle strength, and muscular endurance.
I included a quick stretch after this workout routine. Let me know if you liked having that included, or if you prefer to do your own stretching and cool-down.
Bonus Challenge This Week:
For this week’s bonus challenge: stretch every day. Stretching helps you maintain full range of motion, helps your muscles recover from challenging workouts, and can help prevent injury.
I try to incorporate some yoga stretches into my routine every day. My entire body feels better and more limber, when I incorporate stretching into my routine.
If you aren’t sure where to start, try my Stretching for Runner’s Routine: https://www.benderfitness.com/2013/09/stretching-for-runners-it-band-shin-splints-hip-flexors-back.html
Even if you don’t run, it’s a great stretching program.
Have fun, and let me know what you think of this workout! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.
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: https://www.patreon.com/BenderFitness.
Total Body Tabata Workout
1. High Knees
3. Lunge Jumps
2. Temple Tap Abs
3. Side Plank Reach- Right
4. Side Plank Reach- Left
1. Jump Squat
2. Mountain Climbers
3. Floor Touch Squat
4. Donkey Kicks
2. Lunge to Hop- Right
3. Lunge to Hop- Left
4. Reverse Plank Leg Lift
2. Ninja Jump
3. Low Jack
*Always consult with a doctor before starting a new exercise program.
7 thoughts on “Total Body Tabata Workout: No Equipment Home Exercise Routine”
Loved it! And loved the quick stretching at the end!
Great effective quickie, thanks Melissa and Jesse!
Thanks Melissa! ♀️
Good sweaty one for winter! Snowy today – out for a quick run now. Brr!
Loved it!! Man I was sweaty and it was hard, especially Ninja jumps!!
Great workout (although my vagal knee issues mean I can’t do deep lunges)! I like the quick cycles. Thanks!