Name: Playbook - Cate Sanders - TABATA: Full Body
Uploaded: 2025-09-16T02:48:26.061Z
Duration: 20 min
Description: TABATA: Full Body

Full Body-Bodyweight TABATA 

Tabata is a style of high-intensity interval training (HIIT) that involves 20 seconds of exercise at your maximum effort, followed by 10 seconds of rest, for a certain number of rounds.

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

20 seconds on, 10 seconds rest. 4 sets nonstop!

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat pushing your knees out 
- Hop back up to starting position

Pop Squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

TABATA Set 1

- Begin in a push up position with 
- Lower body down towards the ground
- Push through your arms to rise back up, while simultaneously pressing your body back and away, bending knees, hips back
-Rock back forward to pushup position, repeat

Rocket Pushup

-Sitting slightly in a semi squat
-Step back and kneel all the way down to floor, then bring other knee down to meet it
-Step back up with first leg, then the other to starting position
-Try to alternate which leg leads

Surrenders

TABATA Set 2

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
- Add a plank jack at the top

Commando Plank Jack

TABATA Set 3

- Begin in a push up position
- Lower body down towards the ground
- Push through your arms to rise back up
- Rotate into side plank, then come back down into pushup position 
- Repeat, alternating side plank

Push Up w/ Rotation

- Start by standing with your feet together 
- In one motion, jump your feet out to the side, landing in a squat, and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Power Jacks

TABATA Set 4

-Sit down into squat with feet together, and hold
-Tap a toe out to the side , bring it in quickly, and hop tap other toe out
-Increase speed as you feel comfortable

Squat Toe Taps

-Leap to the side with one leg, and the other then follows
-Once both feet land, add a squat jump
-Leap back to the other side and repeat

Lateral Leap + Squat Jump

TABATA Set 5

TABATA: Full Body

Did exercises out of order but still got my heart rate up and sweaty!

Gabby

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

TABATA: Full Body

More workouts from Cate Sanders