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Express Total Body Low-Impact HIIT Bodyweight Tabata-Style Routine

10 Min • Total Body • Spicy
  • View on YouTube
    • Training Type HIIT, Low Impact
    • Equipment Mat, No Equipment
    • Membership Free

    Overview

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    Nicole

    Focus & Benefits: This super quick Tabata HIIT (high-intensity interval training) workout is low-impact and bodyweight, great for when you’re crunched for time (and equipment). We boost the heart rate and metabolism in just 9 minutes, without even having to jump. Please note that there is no warmup or cooldown included.



    Equipment: None; optional mat.

    Helpful Tips & Information: In true Tabata fashion, we work in a 20 seconds on / 10 seconds off format for 4 minutes straight. This work to rest ratio is challenging, especially when you’re giving a lot of effort. These short bursts are known for boosting anaerobic fitness which helps to build and maintain muscle while improving cardiovascular health, power output, and bone density. When HIIT routines like this are part of a well-balanced routine, it can also promote fat loss.

    Learn more about the benefits of HIIT and how to use it in your training in this article by Kelli.

    The entire workout is 9 minutes as we work through two 4-minute tabata circuits, each with 2 exercises. We will perform them in an AABB fashion, until we’ve done each exercise 4 times. It will go quick, I promise! And you’ll appreciate the familiarity of the moves with such short bursts of movement.

    Expect all low-impact work (no jumping) and 1 floor-based exercise, which can easily be swapped if you prefer an all-standing workout. 

    Difficulty and Modifications Explained: This workout is rated a level 3 out of 5 difficulty for its low-impact nature and straightforward movements. You can easily increase the perceived difficulty by performing the exercises faster (without sacrificing form) and working to near maximal effort. Feeling extra bold? Do this workout twice. Modify by decreasing speed and range of motion.

    Closing Notes: Be sure to add your own warmup and cooldown to prevent injury, or find one in our workout library here.

     -WORKOUT OUTLINE-
    *    No warmup or cooldown included

    Tabata Round 1: 20 sec on / 10 sec off, AABB format; 2 rounds
    Stepout Squat Tap
    Explosive Split Squat with Arm Swing - R/L

    WATER BREAK

    Tabata Round 2: 20 sec on / 10 sec off, AABB format; 2 rounds
    Standing Front Kick - R/L
    Slow Mountain Climber