Name: Playbook - Claire Thomas - 16 min Bodyweight TABATA
Uploaded: 2024-02-02T19:19:09.322Z
Duration: 20 min
Description: 16 min Bodyweight TABATA

Isis Guerrero Castillo

Kendra Carson

Damn that was good! Quick & fiery! I needed to take about a week off & this was a great way to get back into it 🔥💪🏼😅

Jane

Meaghan

Added a few more exercises for a longer workout

Patrycja Nanooch 

Dani

Apostolia 

Susanne Lentz

Krista

This one will getcha esp as a finisher !!

Abby

Fast, effective, sweaty, and sore! Loved this!

Ashley

Good little sweat if you push yourself 🙃

Porche

Fun good alternative to ordinarily HIIT for knees and old ladies 😅

Lisa

Good mix of stuff, did this in place of running HIIT of CCC

Jade

Maria

Megan

Jamie

Keren

After a flutes day and yesterday a pull workout- 🤬🙌

Katie

This was GREAT! I am svetting! 😅 Thanks Claire!🤗

Cindy

Brenda

Sarah

Eleah

Feeling the burn and loving these.  Definitely noticing an increase in strength stamina and speed

Anthony

Tami

Andrea

Rachel

Oh that burns! Decided to use this as my warm up for the garage workout instead of doing it at the end, it was just what I needed!

Taylor

Suesan

Love this little burner to finish my workout today 💪🏼

Jazzy

That’s a great full body burner 🌶️🌶️

Colleen

Alisha

Samantha nave

Allison

Susan

Getting better during this core challenge!

Katlyn Bowens

Leah Fosness

Paired this with my DD w3/d3 workout today!Quick and effective!!!

Amanda

Great HIIT to finish my day! Going to get a little more cardio in too, because sometimes I don’t feel like I’m getting enough.

Danya Soto

Nice quick start to my busy Friday.
Added on 1 more core circuit with my kettlebell.

Jena Laubscher

Laura

Kathrine

16 min Bodyweight TABATA 

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Alternate between the 2 exercises for 4 total rounds. Perform 20 seconds of work followed by 10 seconds of rest. After you finish this circuit, rest 1 minute before moving onto the next circuit. Each circuit should take 4 minutes.

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach both hands down and touch the floor
- Explode up, reaching your arms overhead
- Land softly into the next rep and repeat for time or reps

•Touch jumps•

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse 2x 
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

•Pulse Squats•

TABATA 1

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

•Dips•

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

•Push ups•

TABATA 2

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

•Skaters•

- Begin in a standing position
- Bring one knee up and lower the opposite elbow, meeting them together in front of your body
- Extend back to starting position
- Repeat on the opposite side

•Standing knee to elbow crunches•

TABATA 3

Alternate between the 2 exercises for 4 total rounds. Perform 20 seconds of work followed by 10 seconds of rest.

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

•Shoulder taps•

- Perform seated leg raises in an arc like a rainbow
- Engaging your core throughout the movement

•Seated rainbows•

TABATA 4

16 min Bodyweight TABATA

Tania

Sandra

Deo Miranda

21 min - Kettlebell EMOM

my friends and i pushed each other and finished in 15:33!

Ella

Need a slight modification for the crab toe crunches

Amber Hooker

Bodyweight Circuit

Wow. Hard but worth it. The description on this workout of off. Took longer because of that. But I finished!

Erika

Five rounds only, so short for time, but still got a good heart rate ✌🏼

Marit

Amanda B

16 min - Bodyweight

Jedda

Linda

Killed me with glute and hiit day of garage grind!

Brittney

Sprint/Burpee Speedy Circuit

Janelle

I just don’t have the strength yet to do pushups so the second workout was a wash.

Nicole Stiles

12 min Med Ball TABATA

Monique Sayles

I like this workout! It was fun, thanks Claire!

Sydney

Renee

16 min bodyweight Tabata

Gianna Damico

With recommended rest time, this is actually a 27-30 minute workout!

Emily

Erin Bergner

24 min - Dumbbell TABATA

Lindsay

Quick and fun! Now on to abs 💪🏼😁

Janay 

This one felt like I didn’t get many reps in on the lunges and step-ups and felt like the rest was too long.

Angela Tabor

18 Min Bodyweight Box EMOM

Finished in 27:05 which is actually a lot better than I thought it would be!! I am a sweaty mess!

Ashley Jennings

Endurance is increasing from a few weeks ago! I remember how out of breath I was but now I completed that through!! Love it💪🏻

Shannon

Trish O Malley

HIIT the Rower!

Swapped the double under for the rowing machine - feeling strong and ready to kick this Sunday’s butt 💪🏼

Julie

Just did headstands…those handstand push ups are pretty advanced.

Holeigh Morin

12 min - DO YOU EVEN CROSSFHIIT?!

sometimes you only have 14 minutes, and sometimes that’s all you need! 🔥

Maria De La Torre

14 min Benchin’ HIIT

Hannah 

Did 2 rounds, it’s rest day but needed something to burn some steam. Love this

Yanka Boyadzhieva

Lucky #7

I liked this one a lot! The walking was a bit too easy for me so I pushed it up to a jog (7mph)

Jennifer

Incline Treadmill HIIT

Harder than expected! Love me some sprint intervals!

Alaina Shuler

Jenn Watkins

Hurts so good every time! I don’t love to distance run on the treadmill but sprints I LOVE. It pushes me to run fast without stopping bc if the pace doesn’t! This is a staple in my post workouts.

Laurel

17 min Running Intervals

This with the daily grind had my heart rate up!

This one seriously gets me every single time and I love it.

Cecelia

My goal is usually to get as close to the estimated time as possible.  The clock stopped on me, but I think it was just about 18 min. Exactly! 🙌 😅

Liesel

HIIT the ground running!

Did two rounds, one out and one back on a trail. Awesome!

Alix

Always love this one! Quick and effective 😅

Hannah

Such a good one, especially if you aren’t a huge fun of running.

22 min running intervals

Felt great! Great way to start off this Tuesday! :)

Rachael

Katy

20 min box/bench EMOM

Julinovsky

Tara Marriott

HIIT it to win it! 💪

Took me 17:08 (with the 2 min breaks included)….. felt like I could’ve gone faster if my dang leggings weren’t falling down every jump lol

Jenna

Marc

Speedy circuit x3

Olena

I think this is definitely a favorite HIIT for me!!

16 min lower bod EMOM

Ireland

love this, but i can’t do the second roll push up thing to save my life 😂 subbed with burpees though and it was great!

Jacova

Loved this one. Quick but hit the whole body

Arlene

15 min Bodyweight EMOM

Def did not do 10 rounds. Had to modify a few things but that one was like a wrecking ball 🤣

Yami

DB Devils Sprint HIIT

Katie Merkent

Cardio for days 🏃‍♀️ another fav 💪🏽😅

Agnes

25 Min Sprint Intervals

Such a great workout!!
Fyi - ergs don’t allow a time below 20sec so the last rep can be 20 instead of 10secs/reps

16 min Bodyweight TABATA

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