Workout Details

  • Duration: 12 Minutes
  • Calorie Burn: 78-134
  • Difficulty: 3/5
  • Equipment: Dumbbell, Kettlebell
  • Training Type: Cardiovascular, Strength Training, Toning
Body Focus Total Body

Happy, Healthy, Strong Body Boot Camp - Strength and Cardio Tabata Workout

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To get the most out of this boot camp tabata workout, we want you to select as heavy of a weight as you can with proper form. Push yourself by lifting heavy during this routine, and we guarantee that you’re going to see the results that you want a lot faster than if you just flit your way through this workout with light weights.



For this Tabata workout, we’re asking for 40 seconds of your full-blown effort. Don’t hold back during any of the intervals; you get a whole 20 seconds rest in between exercises.

 

Workout Structure

40 Seconds On, 20 Off

11 Intervals

1 Round

You will need dumbbells (or anything else that provides extra resistance/weight) and an open wall.  We haven’t included a warm up or cool down in this video, so make sure you pick one of each from our videos, and complete them before or after your workout.

 

Boot Camp Exercises

Squat Chops – Holding a weight at about chest level, squat and twist to one side of your body at the torso. While turning, lower the weight across your body (keeping arms straight) to “chop” down and to the side of your body. Press through your heels to come up from the squat while raising the weight (arms still extended, straight) to the opposite, upper side of the body. Repeat a whole interval on each side of the body.

Wall Sit + Ventral Raises – Rest your back on an open wall in a squat position. Raise your arms straight out in front of your body to roughly shoulder height; lower and repeat.

Alternating Lunges + Curls – Step into a lunge, keeping your torso upright, dropping your body between your feet, while pinning the elbows to the sides and flexing at the joint to complete a curl. Extend your arms from the curl as you step back out of the lunge; repeat on the opposite side of the body, alternating.

Overhead Triceps Extensions – Standing upright, raise your weight overhead with arms extended. Bend at the elbow to lower the weight to just behind your head; extend so that weight is again above your head to complete one rep.

Push Ups – Choose the hardest version of this total body exercise that you can complete with proper form.

High Knees – All you have to focus on is driving your knees up hard and fast for this effective bodyweight cardio move. Get the most out of this fat burning workout by pushing hard during this interval!

Overhead Dumbbell Punches – Even if you choose a very light weight, you’re arms will be burning by the time you reach the end of the 40 seconds. Punch quickly upwards, taking care not to hold your breath.

Captain Morgan’s Lateral Raises – Balance on one leg, keeping the thigh of the lifted leg parallel to the ground. Raise your arms out to the side to shoulder height & lower. Switch the leg you’re standing at the halfway mark.

2 Jumping Jacks + 4 Upper Cuts – Just like it sounds, focus on moving quick.

Deep Squats + Dumbbell Passes – Drop into a controlled, low squat while extending arms straight out in front of your body as if trying to pass it to someone.