High intensity, full body Tabata style workout hitting the entire body! No equipment!

All you will need for this workout is a bottle of water handy, a mat and lots of energy!!

ENSURE YOU WARM UP: Check out my 5 Min HIIT Warm Up Below

It is a Tabata format in that it is 20 seconds of work, 10 seconds rest throughout for 4 minutes per set (pair of exercises). Once you complete 4 minutes of a section, we then have 10 seconds rest to begin next set and so on!

This 30 minute full body high intensity workout is split into 7 pairs of exercises. We finish with hands to floor BURPEES for 20 seconds at the very end for a burn out!

HOT FEET
STAGGERED PUSH UPS

BURPEE TO PUSH UP ALT FOOT TAP
BURPEE TO FLAT FOOT SWITCH

ALT LUNGE JUMPS
STRAIGHT LEG MARCH

SQUAT JUMPS
360° PUSH UPS

LATERAL LUNGE TO JUMP
HOVER SHOULDER TAPS

PLANK TO ALT 90° STRAIGHT LEG
PUSH UP BURPEE TO SHOULDER TAP

ROLLING TO ALT SINGLE LEG PUSH UP
BURPEE TUCK JUMP

Burnout: BURPEES! for 20 seconds!

Here are a few tips for some of the movements:

HOVER SHOULDER TAPS ensure knees only slightly off mat, hands directly under shoulders and back flat! During shoulder taps, you try to resist movement of the hips however it is more difficult in a hover position!

PLANK TO ALT 90° STRAIGHT LEG try to keep hips down throughout and back flat. Look directly straight down to the mat.

PUSH UP BURPEE TO SHOULDER TAP Try to resist movement of the hips during the shoulder taps!

ROLLING TO ALT SINGLE LEG PUSH UP perform a normal push up with both feet on mat instead of 1 only if preferred.

LATERAL LUNGE TO JUMP Try to remember what side you begin with and perform opposite side on next set!

As with any jumping movements, ensure to warm up your wrists and ankles.

Have fun with this workout! It will definitely get your heart rate up, limited recovery time so make sure to go at a pace suitable for you!

It’s going to be a sweaty one!!

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My Alternative Low Impact / No Jumping Tabata HIIT Workout: https://youtu.be/VL8K0XNwRk0
My 5 Minute HIIT Warm Up: https://youtu.be/2wnYsIf4sLU
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases