Name: Playbook - Hannah Bower - 20 Min Low Impact Tabata 3.4.22
Uploaded: 2022-12-13T22:00:16.252Z
Duration: 20 min
Description: 20 Min Low Impact Tabata 3.4.22

This was a fun one. I would love to see more tabatas! Thank you!

Caitlin

Great start to my Sunday morning! Feels good to get my body moving

Jacqueline

Keri

Perfect quick workout in between night shifts 😊

Megan

4 rounds ✅ was feeling it after 2 and kept going! Keep coming back to this one -just a really good full body!!

Katie

A great quick home workout! Just got back from a 10 hour road trip and needed to get moving!

Cassie

Marisa

Good stuff! I did 3 rounds to get some extra burn

Celine

Great workout to get moving while my baby sleeps!

Claudia

Got my heart rate up but loved the low impact! Still felt my body work and that’s just what I needed.

Sheina

Perfect workout to ease back in with after camping this weekend!

Morgan

Chelsea

In a season of life where I don't have a ton of time for the gym. These quick workouts have quickly become my favorite bc they are so versatile. This one I was able to do at home with my kiddo playing in the garage with me but it's also one I could do at the gym!

Layla

This workout was done in my yard with my baby. Loved it!!

Kali

Great workout before work, short and yet powerful. Happy me 💪

Anna

Taylor

Awesome quick workout while I’m out of town!

Cynthia

Really good! I started my workout too late this evening so I decided to do this 20 mins workout and it was perfect.

Janine Ducharme

This was a great workout to get back into it from pregnancy!!

Tamara

Danielle

Fun, quick workout that targeted all areas 😁 I’ve always struggled w/ renegade rows so I loved that modification to work up to that particular exercise w/ weights.

Aissa Trevino

😮‍💨 doing something to inch me forward. Working towards consistency

Madison

Did 4 rounds because I had time! Love that it can be adjusted for the time you have available

Samantha Slenbaker

Lacey

Loved this one! Quick and effective. Exactly what I need 🥵

Taylor Neuman

Added weights and it was a great fast workout I was challenged now I am headed to cycle :)

Kayla

Meh, I had a weekend off so wanted a slow start to my workout week and that was TOUGH. Such easy movements with such pain 😂 thank you!!

Loved this workout! Meets the needs of someone who doesn’t have gym weights in their own home.

Kelly

Maddie

GREAT WORKOUT! I did it at home, but you could even do this one on the road. Equipment is used although you could do it without. Another Hannah-win! 🔥🌟

Shannon G.

Jackie

Super fun and quick when you don’t have a lot of time!! Definitely broke a sweat 😅

I love this short and tough workouts! Exactly what I need when I think I can’t fit in a workout! THANK YOU!

Gladis

What a great quick low impact workout. Definitely felt the movements and muscles working. Also, I love how thorough Hannah explains the movements! I think I’ve been doing Good Mornings wrong for a long while!

Cristine

Such a fun way to spend 20 min I had to move today. Thank you!

Sarah

Loved how quick this was…didn’t have much time and it was the perfect workout for that😀

I loved this one and it was just what I needed to get a workout in today! Thank you!! ❤️

Bekah

Nicole

I loved how low impact this was but I still worked my body and built up a sweat. This is a good one I’ll keep in my back pocket when I need a tabata day!

This is a low impact tabata workout. 

Low impact means no jumping, use of heavy weights, or excessive strain on your joints. 

You will need a pair of light-medium dumbbells (or a band) although you can absolutely do this one Bodyweight.

Modifications, form, and substitutions included in descriptions.

You will do 20 minutes of the following. 

2 rounds: 40 seconds on 20 seconds rest 

-Good mornings 
-Squat to curtesy lunge (40 sec per side)
-kneeling curl to press
-renegade row 
-push-up to Superman 
-glute pull overs 
-glute bridges 
-side plank crunches (40 sec per side)


Always always always modify when you need 💛

Substitutions: you can use a band, or do these body weight. You can also replace with Romanian deadlifts 

Form:
- Stand with your feet shoulder width apart 
- brace your core, retract your shoulders 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Morning

All reps will be in your right side.

Substitutions: can replace the curtesy lunge for a reverse lunge (straight back) 

Remove weight or add bands/weights to modify to your needs 

Form:
- Start feet hip width distance apart, core engaged, chest tall and shoulders retracted 
- Sit your hips back and into a squat position 
-Extend back to standing, pushing through your glutes 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat.

Squat to Curtsy Lunge Right

All reps will be in your left side.

Substitutions: can replace the curtesy lunge for a reverse lunge (straight back) 

Remove weight or add bands/weights to modify to your needs 

Form:
- Start feet hip width distance apart, core engaged, chest tall and shoulders retracted 
- Sit your hips back and into a squat position 
-Extend back to standing, pushing through your glutes 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat.

Squat to Curtsey Lunge Left

Equipment: can use a band instead

Form:
-Start in a kneeling position where you’re glutes rest on the backs of your feet
-Using your quads, hip flexors, and glutes extend to a tall kneeling position.
-As you’re extending curl your weights to your shoulders (bicep curl)
-At the top of the high kneeling position, press the weights overhead into a shoulder press 
-Lower in reverse order
-Repeat

Kneeling Curl To Press

Modifications: perform on knees 

Can use with weights, a band, or Bodyweight 

Form:
-Start in a plank or hands and knees position 
- Engage you’re inner core unit 
- Hands underneath shoulders, spine neutral, hips squat 
- Pull the dumbbell to your sidekeeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
-Lower the dumbbell complete on the other side

Renegade Row

Modifications: can go onto knees, or use one knee 

Substitutions: wall or chair push-ups 

Form:
-Start in a push-up position. Core engaged, hand underneath shoulders, neutral spine, square hips 
-Lower slowly to the ground (elbows at a 45 degree angle)
-Release you’re hands from the ground and lift your chest and legs off the ground 
-Place your hands back underneath your shoulders, tuck your toes, and push back into starting position

Push-Up To Superman

Modifications: remove weight or lower range of motion 

Form:
-Start in a glute bridge position. Heels driving into the ground, core engaged, hips elevated.
-Maintaining this position, press a weight overhead.
-From there lower the weight to the ground behind your head.
-Pull that weight from the ground back to over head, lower back to your chest
-Repeat while maintaining glute bridge

Glute Bridge Pullover

Form: 
- Lay on the floor with your core engaged legs bent underneath you 
- Push through your heels into the ground, and engage your glutes and core  bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Modifications: Place your bottom knee down for support or stability, limit range of motion on the crunch, Lay all the way down.

Substitutions: side crunches!

Form: 
-Start in a side plank position (with or without bottom knee down for support)
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side Pank Crunches Right

Side Plank Crunch Left

Low Impact Tabata

20 Min Low Impact Tabata 3.4.22

Shelby

Excellent! Started with the mile run and had a great workout! 
For the split squats: you said as long as there’s no pain it’s fine but what about tingling? There’s no pain but when I get to a certain range with my left leg it starts to tingle.

Spicy! The first superset had me wobbling 😂

Courtney

30 Min Gym Legs 7.7.22

Love this one. Great full body to get moving!!!

Ashley Delgado Langford

Loved it! Needed something I between a lift and straight treadmill time and this did the trick!!! Thank you!!!

25 Min Dumbbell Fullbody 6.2.22

Cynthia 

Was a great challenge. Loved the workout.

Megan Berg

Only had enough time for 3 rounds, but so good to get your heart rate up and some sweat in!

Erin

20 Min Kettlebell Fullbody 4.29.22

Woooo this was a good one! I haven’t gotten my heart rate up in a while and it felt great. Definitely adding this workout to my weekly schedule.

Laura

That was great! I did it for 25 minutes and got 3 rounds in:)

Taylor Agee

3 rounds took me 20 minutes 😅 I did this one because I'm out of town and didn't have anything! It was a great time to just get some sweat in!!

20 Min Bodyweight fullbody 4.22.22

I really didn't want to work out at all this morning. So I found this short little quick workout and made it through

Well it took 25min for me to even get to the kettle swings haha but it felt great and was just what I needed this morning

Paula Kane

Love that I can do it quick and at home!!

20 Min Dumbbell Fullbody 4.2.22

Love live workouts! Enjoy the encouragement and dialogue!

Rachel

I didn’t have time to do a long workout tonight but I got this done and it was a burner on the glutes and shoulders!

15 Min Glute/Booty Burner 5.2.22

Great start to my morning!! I love a ‘workout with Hannah!’ Motivates me to follow along with you and try to keep up, while also knowing my limits! And thanks for showing modifications! Definitely couldn’t do the elevated planks with my feet on the stairs but I knew I could just do a normal side plank and do great!

Amazing workout and most importantly incredible feeling afterwards 😊 super proud of myself, another great day with Hannah 💪

Definitely felt less than coordinated on the side steps up the stairs 😂 good sweat sesh though!!

Brooke

30 Min Stairs 2.3.21

Grace and modification! It’s been a couple weeks since I have been able to work out, but I love watching your mindset videos and videos of you working out with your son. I included my toddler today, used a bosu ball instead of a step and waved around the bubble stick at the same time since my son wanted bubbles 😂😂 that was good extra calories.

Didn't have a step so modified and added weight where appropriate, the burn was real.  Really good one!!

Killer! Did the basic moves, and sweating lots after a slow one mile jog. Grateful for movement today and this workout for guidance! ♥️

Natalie Rufus

20 Min Body Weight 2.5.21

Wow! Great quick workout to get you burning and sweating

Shanele

WOW paired this with day 6 of the holiday challenge. 💀

Just got this app again and this was a great quick one to start my day before teaching!

10 Min Bodyweight Fullbody 2.8.21

Molly

Thanks for talking through it and giving ques throughout to make sure proper form is engaged!

Great quick burn! Needed a small energy boost today morning!💯

Shreya

13 Min Bodyweight HIIT 2.9.21

An quick, awesome, and effective workout before my busy day today! 🥵🔥👏🏼

Shelby Hosman

12-18 Min Bodyweight HIIT 2.12.21

Great little workout to get the blood pumping!

Alexandria

10 Min Dumbbell Fullbody 2.26.21

One of my favorites! I come back to it often because of its simplicity but also the burn is real!

The wind in the background makes me feel like I’m in the field working out with you ladies. 20lb kettlebell is hell though!!! Tough workout but I feel so good after it!!! Thanks Hannah for an amazing cardio session during lockdown

Robyn

10-30 Min Fullbody EMOM 3.19.21

I had the energy and strength so I ended up doing 3 rounds!  💯🔥🤩🙌🏼🥵👏🏻😜💪🏼

Camie

This was great to fit into a super busy Monday! Definitely feeling ready to take on the rest of the day

Mikella

Great workout when you don't want to work out - I worked harder and longer than I thought I would!

Ashley

15 Min Barbell/Band 3.23.21

Perfect "I don't want to be here" workout. Quick, repetitive, and effective. Got into a good rhythm and felt better by the end.

20 Min Barbell Fullbody 4.3.21

I can't count and did an extra round but just made me work a little harder 🙃 really enjoyed this one. Like how it can be made more challenging by adding weight/bands but also done with just bodyweight.

Nicolle

25 Min Dumbbell Fullbody 5.22.21

This is exactly what I needed! Climbing down the ladder made me feel good, but climbing up the ladder gave me more mental strength. I definitely had to modify the last two sets, but I reached my goal of completing it within 30 minutes!

Omg that was intense, I was trying to keep up with you guys, but you are machines 💪 thank you for different levels, I definitely made use of them 😁 happy and sweaty me 🔥

Only made it to the half way point due to time constraints but boy oh boy am I feeling it. After some inconsistency in my routine this kicked my butt right into gear

Kassandra Soto

25 Min Bodyweight Ladder 6.2.21

Tough and awesome way to finish a workout!

10 Min Abs 6.5.21

That was perfect! I love the small 10 minute workouts. Please continue to upload more of these.!!!🙌🏼💙💙💙

Kate

Really good low impact day! Needed to get some movement in but sore from long run yesterday. This was the perfect way to get my heart rate up, steady, and move my body! Used Twenty2 bands instead of weights.

10 Min Bodyweight 7.15.21

Found this one really fun. But what modifications for the leg extensions. Feel pain inside knees

3rounds hit the core hard. Thank you 😊

Rach

This was a great workout! Love the versatility. Would love to see more workouts like this one! 🙌

Rachael S. Olinger

25 Min Gym Fullbody 8.5.21

😦💀😪 
Wow.
My shoulders are on fire.

Leigh-Ann

Confused by the Emom sequence but great workout

Emily

15 Min EMOM + Tabata 8.23.21

These are the best work outs with the quickest results I’ve done.

Suzanna

Autumn

Micaiah

20 Min Minimal Equipment 11.17.21

Autumn0477!

Quick and powerful workout that left my breathless!

Awesome! Challenging for 20 minutes! Thanks for always being positive and pushing me to do my best. ♥️

20 Min Bodyweight Fullbody 11.24.21

Kirsten

Whewwwwwww did not want to do this today but I got it done 🎉

Sara

Loved this one! Perfect length for a good quick cardio session!

Rachel S.

20 Minutes or Less 12.8.21

Great quick minimal equipment workout while traveling. I just wanted to get some movement in and this was perfect!!

Camille

This was awesome! 
My first workout back from vacy. Wanted movements but nothing super crazy! This hit the spot.
It's a 5star workout!

20 Min Low Impact Tabata 3.4.22

Community

More workouts from Hannah Bower