10 Tabatas

Tabatas are hard. They are fast and effective. Here’s a workout with 10 tabatas you can do at home. Complete them all or just a few, but get ready to sweat.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

Warm up by setting up your bench and cardio station. Then get your body and mind ready by warming up and easing into your effort today.

  • 1- Jumping Jacks
  • 10 medicine ball torso twists
  • 10 Air Squats
  • 10 wall pushups
  • 10 leg swings – 10 each side
  • Spine roll-ups
  • Stretch anything that feels it needs a little extra movement/stretch


Tabatas are fast. They are 4 minutes of 8 rounds. 20 seconds of work, 10 seconds of rest. You will want to move quickly through them for this workout. However, if you need to take a short break between each tabata and make sure you are drinking enough water throughout your workout.

Tabata 1

  • 4 rounds of bench incline pushups
  • 4 rounds of bench decline pushups

Tabata 2

Bike (stationary or outside) or other cardio option. 20 as fast as you can, 10 second recovery.

Tabata 3

4 Part: Squat, clean, jerk, thrusters

Tabata 4

Bike

Tabata 5

Bench lat pullovers

Kbands

Tabata 6

Bike

Tabata 7

Single leg squat with medicine ball chest press

Tabata 8

Bike

Tabata 9

Elbow hold plank with alternating knee drops

Tabata 10

V-ups

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!

Upcoming Programs:

Plyo-Dumbbell Total Body Shred

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Workout Basics and Warm Up

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

The first portion of the workout consists of a metoblic fat burning time set. Do each movement for 1 minute as many/hard as you can, then rest for 30 seconds. Move the next exercise. Do this whole set 2x through.

  • Compass Jumps
  • Plank Spider Walks
  • Rocket Girls
  • Bear Crawl
  • High Skip Traveling Jumps
  • Plank Rockers

The next portion includes a dumbbell matrix. With each DB move use the abdominals to rotate while lifting. It is important to have good form here. Go slower and lighter on the weight until you feel strong enough to hold good form. You’ll do one DB exercise followed by a 30-second plank hold in between each DB movement. Do the whole group 2x through.

  • Rotate and overhead press
  • Rotating bicep curl with alternating leg backward lunge
  • Alternating uppercuts with isometric plié squat
  • Narrow squats with Y overhead press
  • Frontal to lateral should raise
  • T-Burpees

The third portion of the workout is all about balancing out your core strength. Do these exercises 2x through then congratulate yourself and stretch!

  • Bicycle curls
  • Supermans with cactus arm pull-downs
  • Upper to lower body curls
  • Quadruped opposite elbow to knee curls and extensions

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

Fast Cardio Blast

I know it gets busy this time of year. Do not let that stop you from getting your workout in. Here’s a quick, fast, and full body cardio blast workout you can do anywhere without equipment. Feel free to wear a weighted vest if you have it or just use body weight.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

Do each exercise for 1 minute and rest for 30 seconds in between. Repeat 3 times through

  • Push up to High Knees
  • Jump Squats – ballistic with 5 second pause at bottom
  • Donkey Kicks – try using both legs and balancing on arms
  • Frog Jumps
  • Mount Everest Mountain Climbers – knee to the outside of elbow, keep your butt low)
  • Cool down with slow skaters moving low, but slow and swinging arms
  • Full body stretch

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!

Planks and Lunges

Ready to crush your lower body and core goals? Upgrade your personal power today with a core and leg workout.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Workout Starters

  • 30 seconds – Wall Sits with Lateral Shuffle – make sure you have enough wall space to shuffle 1-3 spaces to each side. If you do not, just do a squat and shuffle with your butt low.
  • Single Leg Hop Overs – 10 to each leg
  • Butt Drops – No weight, work on form here to get ready for below
  • 10 total – Suicide Press Ups – go slow, work on form

Lunge Set #1

Perform 10 repetitions and alternate legs for each exercise below.

  • Side lunges – Sweep arms low and side to side, like you are skating for speed.
  • Cross over lunges
  • Back lunges with lateral torso flexion
Fitbit Versa™ Watch

Plank Set – Alternate each leg

  • Knee to elbow
  • Knee to center
  • Knee to opposite elbow

Want some video guidance on Planks? Check this post out.

Butt Lifts- Backside Builders

10 repetitions of each exercise below – place your feet on a medicine ball or other unstable surface

  • Both feet on the ball
  • 1 Leg raised, toe pointed toward sky
  • Both feet on the ball
  • Opposite leg raised, toe pointed toward sky

Lunge Set #2

Perform 10 repetitions and alternate legs for each exercise below.

  • Side Lunges, sweep arms low and side to side, like you are skating for speed.
  • Cross over lunges
  • Back Lunges with lateral torso flexion

Plank Holds

Hold for 30 seconds each exercise. Keep the belly button pulled toward the spine and the core tight to protect the low back. Take rest as needed.

  • Table Top
  • Elbow Hold
  • High Plank alternate leg lifts

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!

Workouts on the Trail – A Workout for Your Next Walk.

For many, working out is as easy as walking out our backdoor. Here’s a walking workout you can do during your next walk around the block, up the mountain, or around the park. Just find your favorite trail and GO.

Interested in packing your own exercise bands for an even easier way to workout while you hike? – check out Thera Bands – they are easy to pack. I have a set with handles I’ll bring when I know I can use trees or want the ease of a handle and I have a set without handles I’ve cut to the length I want and can tie/wrap around anything. I  tie these around my waist during a run for less to carry.

In addition to hiking a great trail for cardiovascular exercise, you can add strength training to your routine with a few simple movements. First focus on your lower body. As you move forward make your step wider. Lower your back knee towards the ground (be careful not to hit your knee on the ground – this hurts) and be sure to maintain alignment with your front foot out over your front ankle. This helps make sure you do not have too much force on the knee joint as you overload the body. Do 20 alternating lunges then continue your walk as normal.

After 2 minutes stop and do 10 push-ups. You can choose a rock or tree branch to elevate upper or lower body or just remain as level as you can, choosing to complete full body push ups on your toes or perform the movement from your knees.

Return to the hike. 2 minutes later, stop and begin to squat. Pretend you are sitting in a porta potty at the end of a long music festival. If you’ve never experienced this – you don’t want to touch anything with any part of your body. With your feet firmly on the ground, sit back and hover as though you didn’t want to touch anything and you don’t want to soil yourself either, but pretend you really have to go to the bathroom, so you’re going to have to figure this out. Pull your belly button towards your spine and length through your lower back. Again make sure your knees are not pushing out over your toes and focus on a nice diagonal line from the top of your head through your tailbone. Try to keep from resting your belly on your thighs. Again resume walking.


Next, it’s time for back work. You can choose a tree branch at a good height and grip circumference for you to do pull ups or find a rock you can grip to do rows. When doing rows I like to alternate between high and low rows to target the entire back. Take a lunge stance, support yourself with a hand on your thigh, and place the rock in the opposite (to front foot) hand. Using the rock as weight begin to pull your elbow up close to the body until it is behind you. Squeeze your scapula toward your spine and focus on the small muscles between them and along your spine. Next movement is the high row. This time move your arm straight out from your shoulder – same lower body position. Bend the elbow at 90 degrees and pull up, again focusing on the small muscles between the scapula and spine. Do 10 of each on each arm and return to walking. There are a few options in the video below that target your back. Get creative and see what you can add into your hike based on your environment.

At this point your could choose to be done or add in an “Arnold”. This move is a combination move targeting the biceps and deltoids. Begin with rocks in both hands. Make sure they are heavy enough to provide overload for you in both the shoulder press and a bicep curl but not too heavy that you can’t complete both with good form. Start with your hands down by your sides arms fully extended. Curl the hands toward the shoulders and then continue the movement by lifting the hands above the head.

To complete my arms, I like to add in a tricep move at the top of my arnold. If you feel comfortable with your weights in each hand go for it. If not do this as a separate move after 2 more minutes of hiking. Squeeze your elbows to your ears and drop the rock behind your head (be careful not to hit yourself in the head as this really hurts when you misjudge placement). Extend the arms back above the head, lower hands to the shoulders and extend the arms once again returning to the starting position. Complete 10 and then return to walking.

Now you can choose to add a few plank holds, back extensions, and quadruped curls (on all fours, wrists under shoulders, knees under hips, lift one leg and the opposite arm, curl the knee and elbow together and hold for a 3 second count.


Return to the starting point and repeat on the other side). Again return to walking.

Congratulations!! You have done a full body strength training session and created a walking workout on your favorite trail! Now you have the choice to continue walking without interruption or complete another set or two. Your choice will depend on the difficulty of your trail, your allotted time, and your current fitness level. Here’s to making every workout count!

If you liked this article, please leave a comment below and let me know how your workout went. You can check out more on Exercise on the Cheap and look at how to get creative on your vacation and find workouts all around you.

#fitnesspsychologist, #healthy, #walkingworkouts