Tabata Style Bodyweight Workout

Time is the one thing we all seem to have a shortage of, trust me I’m beyond aware of that, hence my mission to prove that you do not need a lot of time to get serious results and an exceptional physique.

Don’t get caught in the thought trap that ‘more time= better workout’. I can say, with confidence, that that is absolutely not true. The key is to workout smarter not harder.  Working out smarter means working out with INTENSITY and FOCUS. That’s where short HIIT/Tabata style workouts come into play!

intense activity

So, what is Tabata?  Essentially Tabata is a workout that requires high intensity for short bursts of time followed by a short rest/ recovery time. Traditional Tabata is a 4-minute workout that requires maximum effort of a given exercise for 20 seconds, followed by 10 seconds of recovery, repeated for a total of 8 sets.


This Tabata style workout I created is comprised of very difficult exercises that will get your heart pumping and your metabolism churning.  It’s really only effective though if you really push with max effort for each period of work.  If you are pairing this workout with one of my other workouts, make sure to rest for a few minute in between, let your heart rate come down, re-hydrate and come back STRONG! Break limits, get uncomfortable and you’ll achieve amazing results!

Beginners, if you’re not able to complete as many reps as I do in 20 seconds, don’t worry!  Just keep a steady pace, push yourself and do as many as you can without sacrificing form.

What you need:

  • Just a timer – I recommend Gymboss interval timer so you can set it to beep on your intervals. You can check them out here:

OR you can join the Fit Strong and Sexy community and do the full-length workout video with me in real time HERE.



The Workout:

*Do each exercise for 20 seconds followed by 10 seconds of rest and recovery

  • Squat Jacks
  • Front Kicks
  • High Knees
  • Reptiles (L)
  • Reptiles (R)
  • Oblique Mountain Climbers
  • Burpee Pike Jumps
  • Squat Pulses

What do you think?  Were you able to keep up!  Comment below and tell me how you did =)

Don’t forget, for complete personalized workout plans – learning when and how to do workouts, plus meal plans, healthy recipes and more, it’s all available to you as a member to the exclusive Fit, Strong and Sexy community. Let me help you become your most fit, strong and sexy self!!

Because we ARE raising the standard on what it means to be FIT



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