Total Body Tabata Workout: No Equipment Home Exercise Routine

Please follow and like us:
Pin Share

Hi Everyone!

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.

Those post-workout endorphins are a great mood booster!

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:

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:

Flying Pigeon Pose
Working on Flexibility has helped me progress this yoga pose.

Total Body Tabata Workout

Part 1:

1. High Knees 

2. Burpees

3. Lunge Jumps

4. Frogger 

Part 2:

1. Spiderman

2. Temple Tap Abs

3. Side Plank Reach- Right

4. Side Plank Reach- Left

Part 3: 

1. Jump Squat

2. Mountain Climbers

3. Floor Touch Squat

4. Donkey Kicks

Part 4: 

1. Push-ups 

2. Lunge to Hop- Right

3. Lunge to Hop- Left

4. Reverse Plank Leg Lift

Part 5: 

1. X-Jump

2. Ninja Jump

3. Low Jack

4. Surfer

*Always consult with a doctor before starting a new exercise program.

High Knees
Burpee: Part 2
Burpee: Part 3
Burpee: Part 4
Lunge Jump
Frogger: Part 1
Frogger: Part 2
Spiderman: Part 2
Temple Tap Abs
Temple Tap Abs: Part 2
Side Plank Reach: Part 1
Side Plank Reach: Part 2
Squat Jump

Squat Jump: Part 2

Mountain Climbers
Mountain Climbers: Part 2
Floor Touch Squat

Floor Touch Squat: Part 2
Donkey Kick
Donkey Kick: Part 2
Push-ups: Part 2
Lunge Hop
Lunge Hop: Part 2
Reverse Plank Leg Lift
Reverse Plank Leg Lift: Part 2
Reverse Plank Leg Lift: Part 3
X-Jump: Part 2
Ninja Jump
Ninja Jump: Part 2
Low Jack: Part 1
Low Jack: Part 2
Surfer: Part 2

7 thoughts on “Total Body Tabata Workout: No Equipment Home Exercise Routine

Leave a Reply

Your email address will not be published. Required fields are marked *