Total Body Tabata Workout: Body Weight Exercises, No Equipment: 20-Minute Exercise Routine

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Hi Everyone!

Before we get to our workout (which is a good one, by the way), let’s chat. The year 2020 hit me like the old Chumbawumba Song, Tubthumping (minus all of the alcohol consumption). If you’re too young to get the lyrical reference, I’ve added a GIF below to give you an idea.

Yes, the song is stuck in my head now too. Whoops. Anyway, I was all over the place in 2020 and that included blogging and my workouts. Being healthcare providers, having a new baby, social distancing…it was a lot. It drained me physically and mentally. By the time Thanksgiving came around I felt like a shadow of my normal self, and was completely exhausted. What energy I had I needed to invest in my family and feeling better.

So here I am, entering 2021 and feeling an aversion to the idea of setting resolutions. I am not adverse, however, to having goals. So my goal is to share three new workouts per week. My tentative posting schedule will be Sunday, Tuesday and Thursday for releasing new workouts.

I took a good long look at all of the barriers that have been holding me back, and identified some changes that I needed to make. I focused on exercising for my physical and mental health, and re-found the peace and joy that movement brings me.

I would love to hear about your goals, and what you are embracing or setting free as you move into a new year. Let me know in the comments.


Post-workout Smiles!

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:

The Workout:

Interval Timer for each section is set for 8 rounds of 10/20. Each section is 4-minutes long. You get a water break between segments.

Section 1: *My interval timer setting got messed up, and the timer stopped before the last interval stick with me in the video and get in your lunge jumps. The timer is fixed for the other segments. You will hear occasional baby noises from my daughter from behind the camera.

Section 1:

  1. High Knees
  2. Squat Jump
  3. Lateral Hop
  4. Lunge Jump
  5. High Knees
  6. Squat Jump
  7. Lateral Hop
  8. Lunge Jump

Section 2:

  1. Pushups
  2. Bear Crawls
  3. Pop Ups
  4. Sit Thru
  5. Pushups
  6. Bear Crawls
  7. Pop Ups
  8. Sit Thru

Section 3:

  1. High Knees
  2. Low Jacks
  3. Warrior III Hop: Right
  4. Warrior III Hop: Left
  5. High Knees
  6. Low Jacks
  7. Warrior III Hop: Right
  8. Warrior III Hop: Left

Section 4:

  1. Froggers
  2. Russian Kicks
  3. Mountain Climbers
  4. Plank Jack
  5. Froggers
  6. Russian Kicks
  7. Mountain Climbers
  8. Plank Jack

Section 5:

  1. Side Gorilla
  2. Sit Thru Pulse: Right
  3. Sit Thru Pulse: Left
  4. Front Gorilla
  5. Side Gorilla
  6. Sit Thru Pulse: Right
  7. Sit Thru Pulse: Left
  8. Front Gorilla

Great job!

Photo Tutorial:

10 thoughts on “Total Body Tabata Workout: Body Weight Exercises, No Equipment: 20-Minute Exercise Routine

  1. Gwendoline Fife

    Thank you for an amazing workout – I am dripping with sweat! And the gorgeous photo of you and your baby girl made me smile too 🙂

  2. Anonymous

    That was sooo much fun! I’m sweating!! And feel invigorated! I repeated a few sections to do 30 minutes.
    It was fun and fast paced! I have been following you for yearsssssssss and this is the first tabata I have ever done. Happy New Year Bender family
    Much much love

  3. Jeanette

    Hi, Melissa, so great to have you back. We appreciate everything you do for us, but family really does come first. So glad you are feeling motivated again. Look forward to all the new work outs. (And your baby is sooo cute!)

  4. gusta ..mucho tu entrenamientos, soy de Mexico y me encanta el ejercicio, hice una pausa de 4 años peto hoy he decidido reiniciar la rutina del ejetcicio.. esperemos lo consiga ‍♀️..porq me ha costado volver a la disciplina del ejercicio..y mas porque tengo muchos kilos de mas … saludos e infinitas bendiciones y gracias por aportarnos lo bello que es el ejercicio … saludos Nuty

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