20-Minute Total Tabata No Equipment Workout - LEAP DAY 10

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total Tabata workout. This is a total body workout using no equipment in tabata intervals. So 20 seconds of work followed by 10 seconds of rest in four minute rounds. It's gonna go by fast, it's gonna be fun, and of course I'm gonna give you lots of different options to work to your level. Are you ready? Let's do it. All right, let's start just getting our muscles warm. So I want you just to march or jog, whatever you need to do. Blood flowing, get the energy up. Let's roll those shoulders. We're gonna keep this warm up pretty short because this is a quick workout. It is back to basics. So there are no crazy combo moves, nothing like that. Just back to basics body weight to get you moving, to get you in and out. And in Tabata intervals, which if you've never done Tabata, I think you're gonna like it because it is only 20 seconds of work followed by a quick 10 seconds of rest. The way we're gonna do it, Tabata rounds, four minute rounds where we have two moves. Your first move you'll do for four rounds. Some will be right and left. And then your second move you'll do for four rounds. So step it out right here so it moves by really fast. It's one of the reasons I love it. I always say Tabata moves fast, but it moves fast. So in between those rounds, we'll have a minute to breathe. That's where you can grab water, you can keep your feet moving, you can get a real rest. Flat back down and round it up. But that's also when I'll show you your next two moves. So we can really just get right into it. So of course I'm going to give you lots of different options. I like to say be where you are today. So this is your workout. You do you. Some of the things are going to be super simple like a squat. And I'll give you options to just do the regular squat or maybe you want to add a jump the third or fourth time through. Maybe you want to take a paa. But back to basics. Round it up. Let's tap it back right here. Open up the hips right through here. Stepping back, you. You don't have to get super low, but let's just hold this one here. So you can either hold it here or drop it down and reach it up. Big stretch. Reach through. World's greatest stretch. My can't pants keep sliding down because of this microphone. So you see me pulling on my clothes, go ahead and step it back. Other side. Right through here. Here we go. Big reach. Only if you want to get down this low. It's okay. Breathe, Reach it up. And if you can, walk it back to that high plank. We're just here. A little forward and back, a little drop of your hips, and then go ahead, walk those hands in and round it up. All right, so you take it to some knees. Watch me here while you're doing your knees. Our first round, we have two moves, super simple. First one is just a squat. We got four rounds of 20 seconds of your body weight squat. If you want, you can add a little power with a little jump. Maybe rounds three or four. Or toes out for a plie. Then we're going to do what I call a hinge lunge. So this is a lower body round. So you're here. It's half hinge, half lunge. If you can. I want you to drop the knee and drop the hips, right? I think you're gonna like it. We'll do two on the right, two on the left. All right, Cat breath. Let's jump right into it. Let's get our squat for 20 seconds, regular squat. Three, two, one. Here we go. Bring it up. Drop in those hips. Remember, if you need to, you can always just step out. Squat. I love that little. Just not going down as far. But if you're able, get low. We got five seconds. Three, two, one. Breathe for 10. So in those 10 seconds, get a real rest, get a real recovery, because we're jumping right back in. Same thing. One more time. Regular squat. Here we go. Bring it up right here. Trying to get low. I know it's only 20 seconds, but we don't want to rush our moves. That's a short amount of time. Right here. Core engaged at the top. Yes. One more. All right, team, if you want this time, you can take it toes out, or you can add a little jump at the top. I'm gonna do my first one. Plie second, last one with those jumps. Here we go. Take it down. So just taking my toes out just a bit. A little more plie right through here. Take it down and up. Yes, you can. Right here. Boom. Yes. All right, last one with this squat. Make it good. This is your lower body round, so we're gonna isolate that lower body. Then we get a breather from it. Let's take it. You can add some power if you want. So down, little jump if you want. Up to you or just up on Those toes, drop the hips. If you want to add that little burn, that little heart rate, push you can. We got five seconds to go. Four, three, two, one. Shake it out. All right, team, now we got our lunge hinge or hinge lunge, I'm going to call it. So you are going to hinge. You are going to lunge. Touch the ground if you can. Drop that back knee, drive it up. Here we go. One side. Staying stationary. So we're just here. I want you to drop into both. If that's too much for you, of course you can just do a little tap back. But I still want you to get a little hinge here. Last one. And breathe. Keep that same leg forward. We're going to do two on the right, two on the left. Let's make it burn. Let's get some glutes. Three, two, one. And up. Right here. Take it down and up. So you're lunging, but you're also hinging, right? So that means we're gonna get super low. Get lots of booty, lots of hamstrings. Last one. Boom. Shake it out. Let's get same thing. Other side. I told you it's going to move quickly. Two rounds of 20 on this side. Lunge and hinge. Here we go. Lunge and hinge. Bring it up. Lunge and hinge. Bring it up. Right through here. Yes, you can. Boom. Breathe. Yes. One more and relax. Same leg in the front. Same thing. One last time than this Tabata round. It is done. Let's wrap that core. Shoulders back. Let's do it for 20. And up. Here we go. And up. Yes, you can. Up core engage. Even as we hinge, drop it low in the knee and the chest. Two more. Three, two, one. Shake it out. Yes. Your Tabata round number one. Circuit one is done. Grab a sip of water. Obviously, that was all lower body. Guess what? Round two. All in the mat. We got two moves, so shake it out right here. How's that heart rate? Hope it's up. I know. Minus. All right, team, here's what we got. So your first move, you're on your back. So go ahead and join me on the mat. But watch me here. We had a little dead bug push. You're going to push your hands into your legs, legs into your hands, and then extend back one and here and the other. If you're modifying, you're going to keep the upper body down, right? Then we're taking it to a plank press. So good old plank press. You can be on your knees here, knees here. Or toes down. Right, left, right, left, left, right, left, right. All right, so it's going to be big upper push as well as lower and core. Or as well as core. Join me here. Let's bring it here. In three, two, one. Here we go. You're gonna push. You're gonna extend. Opposite arm, opposite leg. Push against each other. Feel what that does to that deep core. Everything pulls in. And again, if this is not right for you, you can just do lift the knee and push in with the hands without the crunch. Last one. And breathe. All right, team, shake it out. Relax. We're gonna do the same thing again. Again, your modification is here, or you can do a little bridge with it. Lift the hips. Here we go. Push everything in. Extend one arm out. Everything in. Extend the other arm out. Breathe. And out. Yes, you can. We got three. We got two. We got one. Hug those knees in. Yes, team. All right, two more times if you want. This time, you can cross your hands. You're gonna feel the difference. Here we go. Cross and push. Extend it out. Keep that push on the opposite side. Cross and push. Extended out. Don't overthink it. Just little push and then dead bug. You should be feeling that core. Even though you can keep the shoulders down, that works, too. And reach. Last one. And reach. All right, team, last time, you can cross. You can even bring your shoulders if you want to get a little bit of rotation. Here we go. Cross and reach. Cross and reach. Burn. Yes. We're almost done. I know. Little core burner. You got it. Breathe. Last two. One more. Boom. Hug those knees in. Turn it over into that plank position. I'm gonna give you a few extra seconds to get into it. Remember, you can be on your knees here, knees here, or toes. I know that core is on fire. Let's focus on that upper body. Let's take it down. Here we go. We've got right, left, right, left. I want you to lock out. Your core is going to already be feeling tight, so really lift up in there, but I want you to think about squeezing in the legs and the glutes. Right. Last one in. Three, two, one. Stretch it back. All right, so really tighten out those quads, those glutes, keeping everything square. You're going to get a little movement. That's part of it, but stay stable through here so we can work here. Let's do it. Here we go. Left, right, left, right. You don't have to go super fast. And again. Knees are fine. You can even take this onto the wall if you need to modify for whatever reason here, or knees or walls, breathe. Down, down, up, up. And relax. Rest those wrists two more times. This is it. Heart rate's getting up. A lot of upper body push. Where we're getting that pull with the core in three, two, one. Here we go. Right, left, right again. Stable in your lower body. Stable in your core. Movement through your arms again doesn't mean that you're not going to have a little bit of movement here. It means we're not going to let it be all loose. Right? We're going to be stable. Yes, team, one more time. Whose core is on fire? Minus. That's why I put these back to back. That was intentional. Let's do it one more time. 20 seconds. Here we go. Can you pick up your pace just a bit while keeping the core engaged, but really push through the upper body. Think about your arms, think about your shoulders. That's going to help you stop thinking about those abs that are burning. 5, 4, 3, 2, 1. Stretch. Yes, team. Two rounds down. I told you it was going to be quick. Let's get it done. Quick sip of water. All right, team, here's what we got. We're taking it up top for our first half, down low for our second half. This is full body, so we're going to do a little curtsy lunge. What I want is for us to get a little upper body push so we get those arms working as well. So we're going to curtsy lunge. Push up nice and strong. While we're pushing up, we're pulling down. So curtsy push and pull. We got two on the right. Pull and push. Two on the left. Then we're going to take it down to the mat. Watch me really quick. We're gonna get that superman for our back, Elbows in. You're gonna push up to the plank for core and upper. Now, if you need to, you can, of course, take it bird dog and little push. Bird dog and little push. But if you can, we're gonna go all the way down. Lift for your superman, for that back, for that upper. Pull and then push all the way up for core and arms. Let's start with our curtsy. Here we go. Take it back. Pull and push. Pull and push. Right here. And up. I know. And breathe. Pull and push. Yes. Down and up. Keep that same leg working in front, right? We feel those arms after that plank press. Really think about that. Squeeze in your back and then push strong up as you drive up through the heel. Here we go. And up. Pull and push. Watch my back. We're really pulling those elbows in and squeeze, then push up strong. Down and up. Down and up. You can also just tap behind if that's better for you. Last one. Boom. We're gonna keep the arms doing the same thing. We got 2 times 20 seconds each left leg, curtsy, tap behind, or lunge it down. Here we go. Curtsy and push. Whatever you're feeling more of. Like, right now, I'm feeling more of my arms because they just did all that work, Right. I'm gonna try to really think about my leg. Right. Pushing through. And if you need to take it just your lower, drive up through the heel, get low, push out of that hip. Last one. Yes. Same thing. One more time on this side. Let's get it done. In three, two, one. Here we go. And up and up. Down and up. Right here. Yes, you can. Squeeze, pull and push. Drive up through the heel. Last two. One more. Boom. Yes, team. All right. All the way down to the mat. Superman, lift. If you need to keep it standing, you can go here and just hinge. Bring it up if you can. Lift and up. Squeeze, push up and through. You can come up from the knees, you can come up from the toes. Whatever you need to do to get that upper body. Elbows in for triceps. And then, of course, we got our core. So lift in and up. Join me in 3, 2, 1. Lift in. Push up. Hold the core slowly down. So we won't get very many lift in. Think about all the different parts, right? All down through the back of the body. Elbows in. Triceps, core. Triceps, core. Back of the body. One more. Relax. Stretch it back. Totally okay to use your knees to come up, and then lift up into that plank again. Big squeeze. Triceps, core. Let's do it. Here we go. Squeeze in. And if you want to just pick one, take one part of this. Maybe you just want to hold the plank, maybe you want to hold the superman up to you. Right here. Take it up here. Yes. Here, here. Boom. We got two more. So we got everything working down through the back of the body. Triceps, core. Ready? Here we go. Squeeze. Bring it in. Lift. Use your core to lift. So really think there's a belly button, there's a string on your belly button. Pulling your belly button up to the sky and then slowly bringing it down. Right? And up. Right through here. Yes. Team, relax. Last one. I know that upper body is feeling it, so let's keep it going. And three, two, two, one. Here we go. Big squeeze. Bring it in, bring it up. Slowly down. Big squeeze. Bring it in, bring it up. Slowly down. Yes, you can squeeze in and up. Squeeze in and up. Stretch it back. Yes. Team up off the floor. I know I told you it was quick, but you know what? I think we still got time for a bonus move. Let's make it fast. Here's what we got, team. I think we got enough time down on the mat. Let's get some lower and core and some upper while we're getting those legs. So here's what we got. We got side lunge, punch, punch. Right through. Side lunge, punch, punch. Bring it up. Cross, cross, cross, cross. We're to just going, just going. 60 seconds total. So side lunge with your punches for your arms. Side lunge punches, then cross knee for core. Let's keep it going. Here we go. Last 60. Side lunge, shuffle through, bring it up and you decide what you want that to be. Shift, push through. Bring it up. Four, three, two, one. Get low. You can do some uppers. Shuffle through, bring it up. If you want to just do this right here, that's okay too. Get low in those legs. Bring it up. 4, 3, 2. We are so close. I want you to hang out in your legs. Get the lower body working and then core, core, core. 15 seconds. Punch, punch, punch. Shuffle through. Punch, punch, punch. Take it up. 4, 3, 2. 5 seconds. Can we get it done? Finish it out. 4, 3, 2. Boom. Catch your breath, team. We're not going to do very much of a warm up cuz I want to get you in and out. So I want you to shake out those arms right through here. Roll them here. Make sure you get some stretching on your own. We did a lot of that upper body push. We got that pull. We got a lot of lower body and hopefully you felt it. We got a lot of heart rate. Stick those arms up right here. Stretch it to the side. Give yourself a second to let that heart rate come down. Make sure you get some more stretching on your own. And of course, leave me a comment. Leave me a like, let me know how you felt about this workout. Do you like these really quick back to basics? Do you like Tabata? Let me know. Hopefully this was a good one for you to do today. Get it in, get out. Bookmark this. Save this for the future. When you need something quick with no equipment, go ahead and mark that down for you. And of course, don't forget to subscribe to my YouTube channel and check us out in the Body Fit athletic club on the Body Fit by Amy app. Round it up. Get some more stretching on your own, and make sure you hydrate. Let's get one big, deep breath in. Thank you so much for being here today. And out. You did it. That was your total Tabata workout. Great job, everybody.