05: Bodyweight Power Tabata Workout - 30 Minute Workout [NO EQUIPMENT NEEDED]

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your body weight power Tabata workout. In this workout, we don't need any equipment and we're going to work your entire body. We will start back to basics, then we will add a little power all in your traditional tabata intervals of 20 seconds of work, followed by 10 seconds of rest in four minute rounds. Of course, I'm going to give you lots of options to work to your fitness level and be where you are today. Are you ready? Let's do it. Go ahead and just start moving your body. You can march, you can jog, whatever you need to get the blood flowing, get that body's core temperature up and get your energy flowing. We are going to keep this warm up pretty short because we're gonna jump into those Tabata intervals. So as I said, the way that it works is we will have our Tabata intervals by lower body, upper body, some core, core, and then we will put some things together and as we're doing it, we will start back to basics for two rounds of 20 seconds. That's also your lower impact version. You can stay there for the next 20 seconds or two times or you can take it adding a little power. Now for some of these things, we are going to be adding a little bit of a jump or some power with a little bit of impact. So again, you can always keep it low impact with that back to basics version. There will be some of ways to add power within that and also I'll give you additional modifications if you need to take things standing. So get excited, it's gonna be a fun workout. You know what I always say about Tabata, if you've been here before, it moves fast, but it moves fast. So 20 seconds is all we need. Certainly much easier to sustain a little 20 second power interval and really be able to go all out. Then when we get those 30, 40 or longer intervals, take it right here, flat back down and round it up. Already feeling my heart rate get up. That is part of this warm up right through here and then hold it here. Roll those shoulders side to side right here. And then I want you to take it up and hinge it down. So drive those hips to the back and then we're going to do an inchworm out. So if you're able inchworm it out, you can take it to those knees if you want or walk all the way out. But little inchworm, because we love the inchworm. It warms up everything, right? That upper body, that lower body, through the Back of the legs all the way through the spine. So a lot of back. And then of course, we get that core working and and ready to move. Let's do one more and then we're gonna hold it out in that high plank. If the high plank is not right for you, drop to those knees or take it onto the wall. From here, let's sit back. Child's pose. And then you can either pop up to all fours or pop up to that plank. Get that stretch. Stretch through the arms. Pop up, core on fire. Back to here and bring it up, back to here. Let's get one more. And here I want you to step your feet up. Wide little world's greatest stretch right through here. You can just hold it. We'll drop the knee or a little reach if you need it, and then switch to that other side. Big reach. You can just hold it. Little hip opener, stretch through the back and then walk the feet up and round it up. All right, team, here we go. So you got four, no, five Tabata intervals. Remember, they're only four minute rounds. So quick workout, right? We are getting it done. Everything is body weight. We don't need any equipment. And everything has options, right? I'm gonna give you some modification options in addition to what I show you. But you can always stick with our first round of whatever we're doing in the Stabata interval. So starting with a little lower body, little lower body. We're just going basic squat and up. If you want to do a little tap out, you can do that as well. Here we go. 20 seconds. Basic squat. Bring it up. So take your time. Only 20 seconds. I want you to focus on that form. Sitting low again. If you need to do a little tap outside to side. If you can't get as low, that works too. Connect with the core at the top. And breathe. Last one. And relax. Same thing again. Just gonna keep that regular squat. Sometimes sitting in a chair can be helpful. Or again, little tap out, little tap out. 20 seconds, squat it down. See if on this time you can get even lower. Opening up the knees a bit if you need to. Remember, you don't have to be straight on. Find what works for you and your body. My optimal squat actually is toes and knees turned out just a bit. Last one. All right. You can keep that or two rounds of 20 with some power. You can either come up on the toes or it's a squat jump. You do you. Whichever one works for you. Here we go, 20 seconds. Squat, jump, squat, jump. Again, you can keep regular squat or you can keep that little tap out. What I want you to think about is the actual power of the move. Not the jump, but the power. Drive it up, drive it up. Get low. Use your legs. Legs. Power up. Last one, right. That 20 seconds felt a little longer. Catch your breath. We're gonna do the same thing again. All right? Regular squat or power. Let's do it. I like to touch the ground, but you can also drive those arms to the back. That can give you a little bit of that power burst a little bit of extra momentum. 10 seconds. Still getting low. Breathe. 5, 4, 3, 2, 1. Stay in with that lower body. We got that alternating lunge. We're going to take our time. Drop it here to here for 20. Alternating right and left. Let's do it. Of course, to modify, you can do a little tap back. Find that balance. Hands here. Can even have hands on the wall if that's helpful. Alternate. I did that on purpose so we don't get too much burn, because it's coming. Three, two, one, breathe. Right, and we're gonna do that again. The good news about this workout is that one, you have a lot of options. Here we go. But two, our lower body ones, power ones, are going to really drive up that heart rate. But then we have some stuff on the mat. Our next two rounds are actually on the mat. So keep that in mind, especially as we add this power in 5, 4, 3, 2, 1. We're gonna take it to a little switch lunge. A few options. You can jump it in, in and out, or you can do that split jump here. Join me. So here we go to here or whatever gives you more power and is a better option for you. Or regular alternating lunge. Regular tap back. Get it done. 5, 4, 3, 2, 1. Breathe. One more time, and then this Tabata is over. So those power rounds are short. There's only two of them, and they're only 20 seconds. Let's do it. Or here, here. If that is not right for you, just keep the version that's good for you. You can get some power coming up. Burn. Remember, we're going to the mat after this, so keep it going for 3, 2, 1. Grab some water after that. I know. Team, listen, please don't feel like you have to do the jumps or you have to go the same speed as me or anybody else. This is your workout. Adding power for you might be getting a little deeper, might be adding a little intensity in a different way. You do you. I will always remind you, you are successful just by showing up for this workout. Little quad stretch. If you want a little hip flexor stretch, we're going to take it down. We have two moves. We have a push up, and then we're gonna do a power push up. So you can do this on a wall. As a modification, you can do this all fours. You can be on your toes or me with the knees. We got our regular push up here. When we get to our power push up, we're gonna go all the way down. Power up. You can add a little jump if you want, from the knees or from the toes. Then we're going to what we call a scapular hold. I think you're gonna like it. You're here, you're pushing your elbows down. When we add the power, we're coming up out of it. It's a back exercise. I think you're gonna like it. Again, you can do it on the wall as well. Let's start with that. Push up. Core engaged. Here we go. So you can have your feet up here again. So many options. I want you to think those elbows aren't wide or here. Split the difference. Slowly down. Use your core coming up as well as chest and shoulders and triceps. In three, two, one. Stretch it back. Child's pose. Give your wrist a little break. Same thing again. Strong upper body, but also thinking about your core. Regular push up in whatever way is good for you. Here we go. Breathe. Using push in the upper, pull in the core. If you really think about tightening out in those legs and glutes, tightening out in the core, that's really going to help. We got three, two, one. Stretch it back. All right, power push up. Guys, watch me. All the way down. Pop it up. All the way down. Pop it up. So kind of like we do with the Superman without the Superman. Here we go. All the way down. Pop it up with power. So again, your power can be whatever it is for you. You can add that little jump, take it down, pop it up, and breathe. Last one, stretch one more of those, and then I promise you, those wrists need a break. Are we ready? 5 seconds. Power push up. A little bit of cardio, but really think about that core. 3, 2, 1, 6. Slowly down. Pop it up. Slowly down. Pop it up. Breathe. Yes. Team. You can lift those hands off the ground. You want a little extra? I am coming up from my knees, but then I'm coming up to my toes. Stretch it back. Yes. Roll those wrists. All right, Watch me. It's a little bit different. It is called a scapular push. Then we're going to add a little back lift. So we're pulling those elbows in, pulling in your scapula. She's going to activate those muscles all down your spine. So you're just pushing against the ground. Connect with that core in three, two, push. I know it feels strange. I don't want you to feel like you're going to pop those vessels in your neck. But really think about squeezing your shoulder blades together. What we talk about when we do rows. Pull them in. Do you feel your back working? I hope so. Again, you can do it against the wall if you're not going to your back. 3, 2, 1. As we're stretching that 10 seconds in between, I want you to do those arm snow angels, right? So we get that mobility. We're going to do that one more time. Then we're going to add a little lift. Elbows in tight and push. Here we go. You're keeping your head and neck rested right now. And then we're going to add a little bit. A little. I cannot talk today. A little lift not with your core, but with your back. In three, two, one. Do those snow angels. And watch me, watch me. It's not a crunch. What it is. Push. Shoulder blades together. Slowly down. Push. Shoulder blades together. That's not right for you. Just do the whole or take it on the wall. Here we go. Push. And down. You can also have that feet. Those feet flat again. Push those elbows into the ground. But think more about pulling your scapula in. If you have a floor that you can slide on, you may want to bring them in like this last one. And relax. Right. If you're feeling your core too much, I want you to really focus on the back. Yeah, you're gonna get a little bonus crunch. But think about your back. Last one in three, two, one, power. I'm gonna bring my feet flat because then that keeps me, again, really focus on your back. Just adding this one in. I feel like we do a lot of supermans and back lifts. This is a great one to work on those posture muscles as well. Last three, two, and one. Slow angel. I know, team, right? So a little bit different. I want to encourage you in your work day. You could also do that against a desk, chair or against a wall. It's going to help combat everything we get from here. So working those muscles a different way to get that contraction, it's that isometric, right? Go ahead and grab some water. But you can actually stay down on your feet. Here we go, team. Down on your mat. Off your feet. All right, we're going For a little core, if this is not right for you, you can take all these moves standing or against the wall. We're gonna go starfish right here to here. If you need to just stretch it, that's also an option. Then we're gonna add some power, drive it up. Then we got a plank with our knees coming across. Then we got a little break dancer, kind of like a mountain climber. I'll talk you through it once we're there, Go ahead and come onto the mat. You're gonna tuck that pelvis in. Wrap that core. We're reaching opposite arm to opposite foot here. Here we go. So this one is all about mobility and engaging the deep core, right? So you don't have to get super high. You can just lift the legs, or you can just do one or the other. But I want you to think about the pull coming from here. When we add that power, we'll aim to get a little higher. Relax. Hug those knees in. You might feel that neck. So get a little stretch, especially after doing those scapular. Let's do it again in three. Remember, you can take it standing, too, or just do arm or just leg. Here we go. Slowly down. Deep core, what's happening here? Don't worry, guys. We are going to be back up on our feet soon. I know. Two rounds on the mat. What was she thinking? And breathe. Last one. And relax. All right, team, so watch me power it up. Slowly down. You don't have to get that high. Find the power for you. What is it? Let's do it. Slowly down. You're still getting that deep core. It's only 20 seconds. Pull everything in. You don't have to get super high. Butt lift. Slowly down. And breathe. Yes. Three, two, one. One more time with that power. I know. Core on fire. Don't worry. We're gonna get more power with our heart rate up. Coming up after this. Here we go. Slowly down. And down. Yes. Boom. I know my core is feeling it, too. 3, 2, 1. Hug those knees in. All right, team, let's take it here. So you're on your hands. We're gonna bring those knees across. You can also take it bird dog, or you can take it standing on the wall, knees across. And then mountain climber, bring it up and hold. Here we go. Tap them across. Tap them across. You can have your foot off the ground, or you can tap it down in between. Really lift up and push through those arms. I know that core is tired after everything we just did, but that's the way these tabata rounds Are designed so we really exhaust. We had lower. We had upper. Now we have core. Then we'll put some things together. Breathe. Stretch it back. Yes, team, let's do it. In three, two, one. Just your knees across. Across. Focus on lifting. I know this is where that endurance comes in, right? Doing these back to back, it's kind of like those cluster sets, right? Where we get it. Keep going. 10 seconds where we get everything working together. 3, 2, 1. Stretch it back. All right, little break dancer. We're gonna bring it in. Bring it in. You can do a little power. Pull it through. Pull it through. Does not have to look like a dance, but let's get it done. Here we go. Run it up. Run it back. Run it up. Power. Yes. You can have it back, or you can keep those knees in close again. You can also keep it on the wall for 5, 4, 3, 2, 1. Stretch it back again. I know you're thinking it. Don't worry what it looks like. Just get those knees across, add a little power. Add a little extra run. You do you. Here we go. Last 20. Bring it. Bring it. Yes, team, 10 seconds. It'd really be like this, right? You can bring it back. Three, two, one. Stretch it back. There's that heart rate. How about we get up off of this mat? I know sometimes we think on the mat means our heart rate gets down, but feel that, right? You feel it? That core? All right, team, back up to the top. We're gonna do one more round of lower body, but we'll add some upper with it. Single leg deadlift. So you know this. You can either just hinge it back, kickstand, or take it here. We're gonna go one set of 20, then little jump, then one set of 20, then you add a jump to it. Then we got our side lunge. Same thing. We'll go right. Right power. Left, left, power. So side lunge to here. Little blast off. Right side lunge. Little blast off. So right leg deadlift. Right leg deadlift. Power. Left, right, left. Let's get it done. Maybe I'll start on my right. Your left. Hinge it. Here we go. So it can either be a kickstand or it can be here. If you need to balance on something, I challenge you to use that core to balance, especially that core that should be still feeling everything we just did, Right? And up. Yes, you can. And stretch. All right, you can keep just that or add a little jump at the top. You may want to get a little lower with it. Then power it up. In three, two, one. Here we go. Down. Power down. I know it's only 20. Remember, you could do kickstand, then power up. One leg burn. Yes. You're gonna feel it off balance. That is intentional. That is your core. And relax. Stretch it out. Same thing. Other side. Right. That's about heart rate again. A little hinge, then little power. Three, two, one. Single leg. Trying to stay balanced. Or kickstand. That works too. You can keep that back foot down, but still make it a hinge. And breathe. And here. Boom. Yes. Last one. Get ready. Now let's add some power. A little jump at the top, little drop. Little jump at the top, little hinge. So slow on the hinge. Power it up. Let's do it. 20 seconds. Power, hinge, power, and up. Feels better for you. Do the kickstand, power up. Kickstand, power up. You might be faster or feel a little more. Three, two, one, stretch. All right, side lunge team. Step into it. Tap it out. You can also keep it stationary or just make that step out kind of small. Here we go. Down and up. Shift your weight. If you want to keep it stationary, just push up out of it. Right here. Works, too. Down and up. Five seconds. Three, two, one. All right, same side. Little blast off. Drive that knee up with or without a jump. Let's do it down. So you shift your weight, you push out of that leg, and then you drive up out of this leg. So both legs are working. Right down, hand up. Get low to high breathe. 3, 2, 1. Same thing. Other side. There's that heart rate, right? Giving our wrist a break on the mat. Three, two, one. Take it down. Tap it in regular first right up. You don't have to do your hands like I'm doing. It just helps me get a little bit of a rhythm. You do you. Here we go. And breathe. Take it here and up. Last one. Get ready. Drive it up through this leg. Push out of that leg. Lean into it. Side lunge, blast off. Hand up here. Shift your weight. Get the power. Drive it off with both legs here to here. Low, high, low. Hi. Yes, you can. I know. And breathe. Three, two, one. And relax. Grab a quick sip. Team. Oh, there's my water bottle. Meet me down on the mat. Home stretch of this workout. Here's what we got. We're gonna start on the mat for our first four. We're gonna take it back up. So back to a little triceps. Here we go, team. You can take this on the wall as a modification. You're going here. It's a little cobra tricep press. So I really want you to just use your triceps. If that's just to here, that's okay, too. Then we add some power. We're gonna come up and down and up and down. So we get a little core and also more upper. You can stay down, but watch me. Your second round, we're going curtsy, right, curtsy, blast off. Curtsy left, curtsy to blast off. You can do a little tap back. You can just bring the knee up. Whatever works for you. But tricep push. Cobra. Sorry. Cobra lift and then Cobra to plank. All right, you can do it, team. Keep those elbows in tight so we really get the back of the arms again. You can modify either from your knees or on the wall. Elbows in tight. 3, 2, 1. 20 seconds. Use your tries. Slowly down also. Get that stretch. But a lot of times when we come up in Cobra or Up Dog, we use our legs or our knees. I want you to really focus it in that upper body. Pull those elbows in tight. So again, we're getting little Cobra. You can also just go to here and down. What feels better? Have your hands in front. Good. Relax. You can have your hands by your ears or by your chest. What feels. Feels better for you. It keeps those triceps in. Here we go. Maybe it's here all the way up. Or maybe it's here and just push, right. Either one is fine. Use your core as well, but think more about the triceps. Elbows in tight. Last one. Yes. Now we're coming all the way up. Then lift your legs down to the plank. Back up. Slowly down. It's gonna look like a play for us. Here we go. All the way up. Take it down, take it up. Slowly down. Then we go all the way up again. Take it down. Pop it up. So you're alternating right, left, and down. All the way up, left, right and down. Relax. Stretch those arms behind. We're gonna do that one more time, and then we're up onto our feet. So push up on those tries. Come up in that plank. Here we go. Push it up, take it down. Push it up. Slowly down. Right. Push it up. You can use those knees. I am, but just keep the tries working. Right. Bring it up. Take it down, bring it up and take it down. Stretch it back. Team, give yourself a little stretch from there. And then we got our curtsy. All right, we're bringing it up. Let's add a little bit of back to that curtsy for our first round. So we're gonna do a little squeeze. Squeeze. Just like that in 3, 2, 1. Squeeze in the back. And here. So you can think. Pinkies to thumbs up. That can be either way. I'm going thumbs in the back. Pinkies here. Squeeze. And here. While I'm doing that curtsy. Legs and arms. Yes. Team. Last one. Now you can do it with or without the arms, but little drive up, little pop up, little blast off. In three, two, one. Bring it up. Yeah. Take those arms out of it if you're doing the little pop up. Drive it up. Yes. Power. Get low if you can. Power. Think of it as a half skater. Yes. Burn. We're so close to being done with this workout, so hang out with me. Three, two, one. Here we go. Same thing. Other side it behind. Curtsy with those arms. Three, two, one. And breathe. And breathe. Yes, you can squeeze in your back. Get low into that hip. Yes. Breathe. Three, two, one. Get ready. Little blast off. Add the power however you want. Keep the curtsy, keep the tack back. This is it. Here we go. Down. Drive it up. You can also just drive the knee up if you can get low. Hang with me, team. I know. Breathe. Ha. Yes. Three, two, one. Grab a quick sip. Ah, here it is. Yes. Team. You did it. How about that? You know what? I think we can do one quick bonus move. Here's what we got. 20 seconds. It'll be a quarter of a Tabata. 20 seconds of our walk up and our walk back. 20 seconds of our pop up. All right? If that's not right for you, just squat and reach. 20 and 20. 20. 10 seconds rest. 20 and you're done. All right. Bonus. Not even a half tabata. A quarter tabata. Let's get it done. High plank, if you can. Here we go. Walk it up. Squeeze, Walk it back. Walk it up. Squeeze in your back. Open those arms. Walk it up, walk it back. You know, I love a good pop up for a lot of reasons, because we open up those hips. But I want you to add that arm opener as well. Relax. Stretch it back. Because we get that chest opener after we worked all those push muscles, squeezing your back. Last 20. You can do it. Hang with me. This is it. Here we go. Pop it up. Squeeze. Pop it back. Hold. I'm gonna give you a chance to hold to get that core working. Yes. Pop it up. Pop it up. Burn. I know, team. Three, two, one. And relax. Come up slowly. Yep. I feel it too. Catch your breath. Hi. I know you thought in the beginning, once we were down on the mat for two rounds, maybe you're like me, you thought easy peasy we're going too easy. No, we're gonna bring it up. Just some very focused strength and power from the mat and then back up top. Catch your breath, team. A few quick stretches, but please get some more stretching on your own. Take those arms up right through here as we're going to keep it short here today to get you in and out. Remember, we want to get that mobility and flexibility throughout our day, throughout our week, not just at the end of workouts. Stretching makes us feel better and I do like a little cool down where we can get that heart rate down. But, you know, I'm all about time efficiency here and I know not everybody has a ton of extra time so you can get it in again. Getting those mobility moves and even some of those strength moves, like doing that scapular push against a wall or against your desk chair, that can really help open up your back, get everything feeling good. But again, make sure you get some stretching on your own. And of course, check out all the links in the description. Make sure you leave me a comment. Let me know how you're feeling. Let me know if you like this workout. If you want to see more body weight or more body weight power if you can. On the wall, fingertips to the back, you can tilt this hip forward or you can bring it up in a quad stretch. But I want you to look over your shoulder. Let me know. I always love hearing from you. I love getting feedback. So let me know. And of course, don't forget to subscribe to YouTube channel. And if you're not here already, join us on the BodyFit by Amy app in the BodyFit Athletic Club. Take your arms here. Breathe. Oh, man. I think I'm gonna feel this one tomorrow. Sometimes we think body weight is going to be easier, easier. Sometimes we're challenging ourselves in a lot of different ways. And I'm here for it. Shake it out, team. Thank you so much for being here today. Roll those wrists and let's get a little wrist stretch and also head and neck and shoulders again because we did that core work on the mat and also that little scapular push. You may have been contracting some of those muscles. That's okay. We need those muscles to be strong, too, but we also need to stretch them because they're the ones ones that get super tight for all of us, right? No matter what we do. Sweat in my eyes. Thank you so, so much for being here today, team. Let's get one big, deep breath in and out. You did it. That was your body weight power tabata workout. Great job, everybody.