Name: Playbook - Claire Thomas - 16 min bodyweight Tabata
Uploaded: 2024-02-02T19:19:09.416Z
Duration: 16 min
Description: 16 min bodyweight Tabata

Monique Sayles

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

Sydney

Renee

Great morning HIIT to get the blood flowing. Last circuit was a quad burner 😅

Jonah

Emily

I’m totally out of shape! Couldn’t finish it 🥹

Ami Waldusky

Legs are burning 🔥🔥🔥 jump lunge then wall sits. Ouch

Monica

Susanne Lentz

Nina

My shoulder were burning like they never have

Bailey

Mandy

Lindsey

Chelsy Pena

Anthony

Eleah

Morgan

Amazing!! Nice and quick and whooped me! Loving these quick and effective workouts :)

Shannon

Kayla

Alecia

Journey

Yep! After that workout. I am ready for the day.

Ashley 

I thought that was going to be easier than it was

Katie

Adrianna

Julie

Stephanie

Lindsay

Lisa

Jillian

Marriah Herrmann

Jenna

Leah Fosness

Francais

Porche

Jana

Amanda B

Emilka

I don’t think my husband has ever hated me more during this one 😂😂😂

Karis Brown

Awesome Hiit! Good burns and got sweaty!! 🔥🙌🏻

Lori

Kaitlin

Today was a day of discipline... my body is tired but still showed up 🥰

Alvaro

Adriana

David

Kathe Martin

Love Tabata. The burn is real but such fun

Keri

TABATA is one of my favorite forms of high intensity exercising! The reason it is considered a HIIT workout is because of the work-to-rest ratio. You only get 10 seconds of rest between each 20-second bout of exercise. That very short interval isn't enough to allow you to fully recover, which is one reason it's great for building endurance & torching a ton of calories quickly!

You’ll complete 1 full TABATA circuit before moving onto the next. Each circuit is 4 minutes long. You’ll complete as many reps as possible of an exercise for 20 seconds, then rest for 10 seconds before starting the next exercise. Repeat this for 4 rounds (4 mins). You’ll get 90 seconds to rest between each circuit.

Good luck! 💪

Alternate between exercises in each Tabata circuit for 4 total rounds. Perform 20 seconds of work followed by 10 seconds of rest. After you finish circuit 1, rest 1 minute before moving onto circuit 2 & so on. Each circuit should take 4 minutes.

MODIFICATION - box/chair/bench steps ups 

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before hopping down (or stepping down one foot at a time)

Box/chair/bench jumps

MODIFICATION - bend your knees 

- Place your hands on the front edge of the box just outside hips
- Move forward off the box 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 up to starting position

Box/bench/chair dips

TABATA 1

MODIFICATION - perform on knees or substitute with shoulder taps

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
- Repeating the sequence for time or reps

Commandos

- Positioned in a high plank 
- Alternately bring one knee to the outside of each elbow
- Maintaining a strong core throughout the movement

High plank knee to elbow

TABATA 2

MODIFICATION - on knees

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace your hands back to the floor and press your chest off the floor back up to starting position

Hand release push ups

MODIFICATION - Mountain Climbers

- Begin in a deep squat position
- Place your hands on the floor
- Hop your feet back to a high plank position
- Hop your feet back in
- Pop your chest up, hands in front of your chest

Pop jacks

TABATA 3

Alternate between exercises in each Tabata circuit for 4 total rounds. Perform 20 seconds of work followed by 10 seconds of rest.

MODIFICATION - reverse lunges (no jump)

- Start with a shoulder width stance, chest up
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air to the opposite side
- Working back and forth for time or reps

Jump lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

TABATA 4

16 min bodyweight Tabata

Sandra

Deo Miranda

21 min - Kettlebell EMOM

Need a slight modification for the crab toe crunches

Amber Hooker

A little vacation workout in the mountains 🏔️

Kersey H

Sergio HERNANDEZ

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

16 min - Bodyweight

Jedda

Linda

Killed me with glute and hiit day of garage grind!

Brittney

Sprint/Burpee Speedy Circuit

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

16 min Bodyweight TABATA

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

Nicole Stiles

Rina

12 min Med Ball TABATA

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

Erin Bergner

Great hotel workout with minimal equipment! Definitely sustained the HR

Meg Blackman

24 min - Dumbbell TABATA

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

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

16 min bodyweight Tabata

Community

More workouts from Claire Thomas