Welcome the official start of Summer!!

Summer can be a tough time to get in a workout outside given the heat. It’s 95 degrees as this is being written! With that in mind here is a body weight Tabata workout you can do indoors if you can’t be outside and not succumb to machine monotony!

Tabata is a form of high intensity work. Regular Tabata is 20 seconds of work and 10 seconds of rest repeated 8 times with one exercise (Squats or pushups). However, that can be very tough and boring as well. Below is a modified version of Tabata using more than one exercise and increasing the rest time to make it a little easier. If you are well conditioned you can stick with the 20 seconds of work and 10 seconds of rest. Otherwise, I would suggest starting with 20 seconds of work and 20 seconds of rest. You will rest for 2 minutes after each full Tabata set, then repeat that whole set 4 total times with the full break after each set.

Untraditional Body Weight Tabata Workout:

20 seconds Speed Squat
20 seconds rest
20 seconds Burpees
20 seconds rest
20 seconds Mountain Climber (keep neutral spine)
20 seconds
20 seconds Speed Skips (in place) (lift knee above hip)
20 seconds rest
20 seconds Speed Squat
20 seconds rest
20 seconds Burpees
20 seconds rest
20 seconds Mountain Climber (keep neutral spine)
20 seconds
20 seconds High Knees (in place) (lift knee above hip)

– Rest 2 minutes after going through this set. Repeat the above work and the 2 minute rest 3 more times for a total of 4 sets.

A nice feature of the above workout is you can take it outside early or late evening when it is cooler. You just need a small patch of grass and some motivating tunes!

Make it the best day!

-K