• vanessa gomez


hey girl! now I know, sometimes time isn't always on your side. you're swamped with work, school, or parenting duties. there's just not enough hours in the day! trust me, I get it. and probably the first thing we sacrifice when we feel pressed for time is exercise. and then as time passes we feel like crap because we've missed out on a week's worth of workouts. this, my dear, is where tabata style workouts come in clutch!

tabata workouts are only 4 minutes long, but they are INTENSE. It's an ALL OUT effort so you can really get the most for your minutes. they follow the scheme of 20 seconds of work followed by 10 seconds of rest, repeated 8 times. so with a 5-7 minute warm-up and 2-5 minute cool down/stretch, in about 15 minutes you would've gotten a well earned, super rewarding sweat. and we all know how good we feel after we've sweat out the stress and anxiety of our day. our minds feel refreshed and our bodies feel strong!

so if you're tight on time but still want to get a good workout in, here are 4 tabata workouts that will for sure kick your butt!

side note: 3 out of the 4 workouts can be done with no equipment so it even takes out travel time to the gym!

burpee tabata

get as many burpees in as you can in 20 seconds!! earn that 10 seconds of rest! repeat 8 times. If cranking out full burpees quickly is a challenge and you would rather do a modified version so you can get more reps with each round you can do squat thrusts. If you'd rather not jump at all, you can step back to plank and step forward again. but remember, BE QUICK!

squat jump/mountain climber tabata

unlike the first tabata where you were doing burpees all 8 rounds, in this one you will be alternating between two movements so you'll complete 4 rounds of each.

there are a few modifications you can make if you can't do squat jumps or mountain climbers.

for squat jumps you can either do squat pop-ups, or air squats if you don't want to jump at all; for the mountain climbers you can just alternate driving your knees up. If you choose to do a modification, still move as quickly as you can so you get a challenge!

lunge jump/push up tabata

just like the second tabata you'll alternate between these two movements. to modify you can do alternating front or back lunges; and/or push ups from your knees.

kettlebell swing tabata

just like the first tabata you'll complete kettlebell swings all 8 rounds. if you choose to use a lighter kettlebell try completing american kettlebell swings, but if you choose to push it with a heavier kettlebell complete russian kettlebell swings. remember, hinge at your hips, keep your core tight while you swing the bell between your legs and use the power of your GLUTES to swing the bell.

I hope you take 15 minutes out of your busy schedule to try these out and take care of your body and mind!

thanks for reading and feel free to hit me up if you have any questions. <3

#fitness #workout #tabata #plyos #kettlebell #health #wellness #selfcare #quickworkouts

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