Total Body HIIT Boot Camp Workout - Quick Tabata Workout

13 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment Dumbbell, Mat, No Equipment


    If you are running short on time but still want to get an intense quick calorie burn that might just leave you a little sore the next day then you are in the right place.  It can be hard to get in a good workout with limited time but with this video we have built an intense workout that will get you nice and tired but without running you into the ground.  Using Tabata style timing of 20 seconds of activity followed by 10 seconds of rest, gives you the set up to do very intense exercises and not burnout because of the rest breaks that are short but just enough to keep you from going over the edge.  

    Also we have limited each exercise to only two rounds so you are constantly changing from one exercise (or muscle group) to another giving you the ability to use unused parts of your body while the tired muscles get to rest.  What this has allowed us to do is create a workout that is just over 10 minutes in length but still burns up to 140 calories or more. You would have to be sprinting on a treadmill to burn a similar amount.

    Because this routine is so short you can easily do it twice to double your calorie burn or split it up and do it multiple times throughout your day to keep your metabolism burring at an elevated rate. You can even couple this routine with another HIIT workout to burn maximum calories or do it before a long bout of low level steady state cardio to focus on burning primarily fat content.

    This workout, just like any workout, will expend a different amount of calories depending on the person doing it.  Factors such as height, weight, gender, muscle content, and level of intensity all play a role in changing the calorie burn per minute.  For example if you are a 5 ft 2 female that weights 120 pounds, has a low percentage of muscle content and you only slightly push yourself you will be at the bottom end of our estimates or maybe even under. On the other hand if you are a 6 ft 2 male that weights 200 pounds a high percentage of muscle content and pushes with the intensity of an elite level athlete then you are going to be at the top end of our estimates or even over.

    So with that said the video can burn 8 calories per minute on the low end and 14 calories per minute on the high end giving you a total estimated burn of 80 to 140 calories. Again you can fall below this or over it, it just depends on your personal statistics.

    Workout Structure

    Group 1
    Toe Touch Crunch
    Push Up
    Step Cross Tap Back Bow

    Group 2
    Agility Dots
    Jumping Lunge
    Dumbbell Chop
    Russian Twist
    Dumbbell Crush Curl