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Tuesday, September 16, 2014

Tabata Tuesday - Total Body Burner!

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is the workout I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your whole body - from your booty to your abs to your strong upper body. I call this workout Total Body Burner, because it is going to burn mega fat and your whole body is going to be stronger by the end. As you can see, I am pregnant! In fact, I am 26 weeks pregnant, so feel free to pass this workout on to your pregnant fitness friends. Have fun getting ripped and burning fat!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout soon to keep your body guessing and the fat flying off!

Tabata 10 - Total Body Burner!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Morning Glories - 20 seconds on, 10 seconds rest - 8 X

 Start in a standing position. Hold weights or hands up by your ears.
 Bend forward from the hips, keeping back straight and abs pulled in towards your spine. Squeeze hamstrings and glutes to stand back up.

Round 2 -  Pushup to Side Plank - 20 seconds on, 10 seconds rest - 8 X
From a plank position, bend elbows to come down into a pushup. 
 Take a big exhale and come out of the pushup into a side plank. For more difficulty, add in the top leg lift.
Do another pushup and exhale into a side plank on the other side. 
   *If you would like to make this easier, you can also do the pushups and/or planks on your knees.

Round 3 -  Curtsy Lunge and Squat Jump - 20 seconds on, 10 seconds rest - 8 X
 Start in a curtsy lunge position, with right leg behind and diagonal to left leg, both knees bent.
 Move into a squat position.
And jump out of the squat position!

  Next, curtsy lunge to the opposite side, with left leg behind and diagonal to right leg.

Round 4 -  Back Row and Leg Lift - 20 seconds on, 10 seconds rest - 8 X
 Start in a bent over position from hips, back straight. Let your arms hang down, holding onto weights.
Exhale as you lift elbows to ceiling and weights towards armpits. Add in a leg lift if you would like added difficulty.

Round 5 -  Little Front Kicks - 20 seconds on, 10 seconds rest - 8 X

Keeping legs as straight as possible and holding arms straight out to sides, kick your feet up and off the ground quickly, switching legs with every kick. Squeeze your abs and hold arms strong.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 times a week to get in awesome shape and join me next time for another great Tabata workout!
*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*


  1. Love it pinning to use some ideas for a health challenge my self and some other bloggers are hosing in November. Would you like to join us?

    1. Sure, I would be happy to. Email me the details. Thanks!

  2. That certainly is a total body workout.

    slehan at juno dot com

  3. I'm gonna give these exercises a try in the morning - happy to have found your shares on #Gardenchat Twitter!

    1. Great, Bren! So glad that you visited. Enjoy the workout!

  4. Looks like a good workout routine. I really need to try this myself.


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