Try This 34-Minute Tabata Workout at Home — It's Printable and Entirely Bodyweight

Perform each exercise for 30 seconds:

• Superman hold
• Prone alternating leg lift (Pilates swimming, but just with your legs)
• Pilates swimming
• Downward Facing Dog
• Opposite arm and leg reach on all fours (aka, bird dog)

Cool down with some stretching, starting with a Child's Pose to stretch your back. Here are some cooldown videos you can follow.