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Bodyweight 30 minute Tabata Workout

30 minute Tabata that will have you dripping in sweat thanks to the Summer Sweat Series from Fit Foodie Finds and Ambitious Kitchen!

30 minute tabata workout graphic

 

*Warm up with 10-20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Everest Climbers

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Jump left foot back as you simultaneously hop right foot forward so it’s in line with right hand
  3. Repeat, switching legs each rep

Push Up + Straight Arm Reach

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Slow and controlled lower down, leading with your chest to 90 degrees.
  3. Push back up into high plank position
  4. At the top raise your right arm straight out in front of you, at shoulder height, level with your body. Keep your abs, hips and legs engaged to stay as square to the ground as possible and maintain balance.
  5. Lower your right arm, and repeat pushup
  6. At the top raise your left arm; continue to alternate arms at a steady, controlled pace at the top of each pushup

Lateral Ski Jumps

how to do it:

  1. Stand with feet shoulder width apart, knees and hips slightly bent. Arms slightly bent at side.
  2. Using arms for momentum jump side to side.
  3. Jump from two feet and land on two feet.
  4. Land softly with knees and hips slightly bent
  5. Continue full movement for desired reps

Lateral Lunge + Hamstring Curl

how to do it:

  1. Position your feet on the floor so they’re hip-width apart with your toes pointed directly forward.
  2. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge.
  3. Descend until your right thigh is about parallel to the floor, then extend your hips and knee to come back up.
  4. At the top curl your right leg in, heel of your foot towards your butt
  5. Continue back and forth until you complete all of your desired repetitions.

Belly Flop Burpees

how to do it:

  1. Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
  2. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
  3. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
  4. Maintaining a tight core lower yourself all the way down to the ground; using push up form to lower all the way down to your stomach, leading with your chest. Option to drop to your knees and lower to the ground if needed.
  5. Release your hands when your chest meets the floor.
  6. Then replant your hands near your chest and push yourself back up to high plank, again option to drop to your knees if needed.
  7. Once in high plank hop or step your feet back in coming to the bottom of a low squat and then drive through your heels, exploding up into a standing position as you squeeze glutes and hamstring. Or explode up leaving the ground as you clap your hands over your head. That is one rep.
  8. Repeat this movement at a fast-pace for the number of repetitions listed.

Shoulder Taps

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Feet should be shoulder-width distance apart to keep hips stabilized.
  3. Lift your right hand off the ground to tap opposite, left, shoulder.  
  4. Lower your right hand back to the ground and repeat this movement on the other side; lift your left hand off the ground to tap opposite, right, shoulder.
  5. Continue to alternate shoulder taps for 28 repetitions. Be sure to keep your hips and shoulders as square to the ground as possible.

Squat Jacks

how to do it:

  1. Stand with feet together, arms by sides. Jump feet wider than hip-width apart and lower into a deep squat, reaching fingertips to toes
  2. Jump feet back together, reaching arms overhead
  3. Immediately repeat, moving as quickly as possible for desired rep

Warrior 3 + Crunch

how to do it:

  1. Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
  2. Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
  3. Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
  4. Moving in one piece, bring your right leg forward, and return to standing upright. This completes one rep.

 

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.

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