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Printable Bodyweight Tabata Workout

This Tabata Workout Is Sure to Give You the Strength Your Body Is Craving

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Collective.

Image Source: POPSUGAR Photography / Kathryna Hancock

I wanted to share a travel workout with you guys today that you can do absolutely anywhere! It's a bodyweight Tabata workout, so no equipment is required (other than a timer) and you'll work your entire body in a short amount of time.

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It's a great workout to keep in your back pocket this time of year so you have workout inspiration easily accessible when you're on the go and spending lots of time out of town and traveling.



To complete the workout, you'll complete the first exercise in the diagram below at full intensity for 20 seconds, followed by a 10-second rest. Once you've made your way through eight rounds, you'll move onto the next exercise.

You'll only spend a total of four minutes on each exercise (counting the breaks) but during those four minutes, I encourage you to dig deep and challenge yourself to push hard . . . It's only 20 seconds of work, after all! (Famous last words, right!? Don't hate me too much when you're on your final round of burpees!)

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The workout will work your whole body in the following format: Lower Body / Upper Body / Core / Cardio. If you stick to the time allotted, the workout should take you 32 minutes to complete, but please listen to your body and incorporate additional rest if needed.


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Sumo Jump Squats: Begin with your legs opened wide to the sides and your toes turned slightly outward. Clasp your hands in front of your body, bend your knees and lower your body, keeping your shoulders over your hips. Squat down until your knees are bent about 90 degrees and immediately jump up, opening your arms out to the side for momentum and simultaneously engaging your core. When you land, take care to gently bend your knees and lower your body into the squat position.

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Staggered Push-ups: Begin in a regular push-up position, but stagger your hands, so one is forward in front of your shoulder and the other is in the usual position. Complete one push-up. Switch arms so the opposite arm is forward in front of your shoulder and the other arm returns to the usual push-up position. Complete another push-up.

Plank Up-Downs: Begin in a high plank position. Lower your right elbow to the floor, followed immediately by your left elbow so you are now in a low plank. Place your right hand back onto the floor, straightening your right elbow. Repeat on the left side, returning to a high plank.

Burpees: Begin in a low squat-crouch position with your hands on the floor and jump your feet back into a high plank. (Option: complete one full push-up.) Jump feet forward toward the outside of your hands, bringing your body back into a low squat. Jump straight up into the air.

Alternating Lunge with Front Kick: Stand with your hands on your hips and take a large step backward with your left foot. Lower your body so your front leg is parallel to the floor with your knee positioned over your ankle. As you come back up, bring your left leg forward and quickly kick out in front of your body. Return to standing and repeat on the right side of the body.

Inchworms: Begin standing with your feet shoulder-width apart. Keeping your legs straight, bend over toward the floor and place your hands on the ground. Walk your hands forward slowly until your body is in a high plank position. Keeping your hands on the floor, walk your hands back toward your body and stand up. Repeat.

Flutter Kick: Begin by lying flat on your back with your arms by your sides and your palms down. Extend your legs out in front of you, keeping a slight bend in your knees. Brace your core and lift your heels slightly off the ground. Quickly flutter your legs up and down in a scissor-like motion.

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Long Jump Forward + Jog Back: Begin with feet hip-width apart. Lower your body into a high squat position and jump forward. As you jump forward, swing your arms back for momentum and jump as far forward as possible. Jog backwards to your starting place and repeat.

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