30 Mins Total Body Tabata with Weights Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body Tabata with weights workout. In this workout, we are working your entire body for strength, for cardio, for mobility, using weights. So I'll be working between dumbbells and kettlebells. You can use whatever you have available to you. And in a tabata format of 20 seconds of work, followed by 10 seconds of rest in four minute rounds. Of course, I'll give you lots of different options to take it up or down as needed for you. Are you ready? Let's do it. Let's start just by getting our muscles warm. We're gonna keep this warm up short so we can keep this workout short. Let's roll those shoulders as we're getting the blood flowing, getting the energy up, getting our muscles warm and getting ready to move. We'll get a little bit of mobility and movement prep and then we're gonna jump right in. You can see behind me, I have a lot of dumbbells and kettlebells. Don't worry if you don't have that many or if you don't is available to you. As long as you are moving. As long as you showed up today, you are successful. Let's take a little roll of those hips if that's comfortable for you. You don't have to get super high off the ground. And then we can add a little squat to it. So sit low, roll the hips and sit low. So this is a Tabata workout. If you're never. If you've never done Tabata, you are in for a treat. I like to say it moves fast, but it moves fast. So it is a workout that does go by quickly, but you do have to really pay attention. The good news about this workout is our Tabata workout exercises are going to be repeating and then putting them together. Let's go ahead and take it right here. Hands behind the head. We're going to do a hinge drive the hips to the back just like this. So what we've got is we'll start with one exercise, then we'll take it to another, then we'll put them together for one or two rounds. Some things will be right side, left side, some will just be regular exercises. Let's take our hands right here, roll through, Cat, cow, with your back right here. So within this Tabata format is only 20 seconds of work, which is nice. Let's drive those hips back up with the eye, back down, up with the Y, back down, out with the T. So a few of these to get that shoulder mobility while we continue to get that stretch. So only 20 seconds, but then you only have 10 seconds of rest before your next exercise. Most things, you'll be able to keep the same weight throughout those exercises, so you won't need to be switching weights, but you will have a quick 10 seconds of rest before you go right in. Some of again, some of them are right side, left side, some of them will switch at the halfway point in the middle of that. So four minute rounds, eight rounds of 20 seconds. Sounds like a lot, but I promise it goes by fast. We're going to tap it back right here. You can reach those arms up, big stretch to open up the hips, keeping it right here. And then if you want, you can tap down, reach and then switch from here. You can keep the tap that we just did, or you can add that world's greatest stretch where you get low with it. Down, reach and up, or again, just tap and tap one more each side, take it down, reach and up. And then let's stay down or meet me down on the mat. If you can come into this high plank, if that's not right for you, come on, all fours onto your knees. Whatever feels best for you. Feel that core warming up and ready to go. And then we're going to sit back into the child's pose. You can either come up on all fours or sit back, come up into that plank so we get that nice big shoulder stretch and then lots of core coming in. Also opening up the hips right here. Two more just like this and then we're coming back up to our feet. Walk those hands back or whatever you need to do to slowly roll it up. Now, this workout is going to move quickly, but of course you do you be where you are today. Let's tap out, reach across. If you need to hit pause, get more water. We're gonna have a one minute break in between each Tabata round, but if you need more time in between or more rest in between, you do you. I'm just glad that you are here today. All right, we're gonna start with one heavy dumbbell or two medium dumbbells. So a lot of times I'll give you the option. If you don't have something heavier, you may want to go with two. And if you do, try to go heavy because again, it's only 20 seconds. First round, we are going to take it with a plie squat for that. Then we're taking it with a press. Then we're going triceps. Those are all on their own. Then we put all of them together. All right, so 1, 2, 3. And then together I'm gonna do two heavy weights for my plie and then I'm going to take it to one for my press and my tries. I might switch gears with a kettlebell in my second round, but we're starting here. All right, let's get set. Here we go. Plie squat. So your first 20 seconds is just a plie. Get low, go heavy. So in this we have three exercises we're putting together so we can get the isolations and then we can put them together. Then we're going to get a little more isolated where we only have two. So I think you're gonna like it right here. Three, two, one. If you have two weights set one down. If you have two lighter ones, go with two. We're going to take it with a press or again, it can be two handed press. Here we go. 20 seconds. Right here. Take it up. Core engage. Making sure we're not leaning. We're keeping the hips stacked over the ribs. Last one. Breathe. All right, we're keeping it with that upper body, but we're gonna go triceps. So two hands here. If that doesn't feel right for you, you can do the press again. Here we go. Elbows in and you're going down behind your head. You may have a better grip with a kettlebell or feel a little better holding it on the inside, but it's up to you. As long as you can keep those elbows pointed forward, not flaring out and get those tries working. I know. 3, 2, 1. All right, fourth round, we put it all together. Down, up and over. Then we're back to the top. Ready? Here we go. Plie. Press, try. So we can kind of consider this. I mean, all of Tabata is a metcon workout workout, metabolic conditioning or metabolic resistance training, but especially this round where we put them together, we get those muscles working and relax. All right, we're doing it all again. Same thing. I'm gonna take it with a kettlebell though. Let's get it done. Plie. Here we go. 20 seconds again. You can have one or two dumbbells, one kettlebell and you can switch out if you have time. And again, if you need more time, just hit pause up and squeeze to here. Down. Squeeze up. Yes, you can relax. All right, we got our press again. If you got that kettlebell, you're here. Out in front a little bit. Trying not to arch that back. 3, 2, 1. You may find this. Oh, that's heavier. Even though it looks Tiny. It's heavier than my dumbbell. Good thing it's only 20 seconds. Trying to again, keep that core in, not to arch that back. I know it's tempting as we get tired, right? All right, we got our triceps over our head. Dumbbell or kettlebell or two dumbbells if you need to. Just do the press. Here we go. Behind the head and bringing it up. So for some people, this kettlebell grip feels a little better right here. I know it's harder for me, but it's hard because we're working hard, right? Yes. All right, last one here. We got that plie. We got that press. We got the overhead triceps. Let's get it done. 20 seconds. Here we go. Down, up. Take it down, up. Safety first. It's only 20. We're not going to get very many. That's okay. We just want strong and powerful and good form. 3, 2. Can we finish it out? One more. All the way. Finish it and relax. Ha. All right, team, catch your breath. Feeling my legs now. I'm really feeling my arms. Let's grab some water, y'. All. Cheers. We got one minute in between our tabatas. I'll preview your next moves. Use this time to let your heart rate down and rest those muscles. All right, team, we're gonna take it right here. We're gonna take it to a kickstand deadlift. I'm gonna go with a kettlebell this time. I'm going a little bit light because I'm still rehabbing my knee, but watch me here. Kickstand deadlift, just like it sounds. We're going to take this foot back, and it's a deadlift right foot forward. We're going to do the hinge here and here. Next round, we're going to do that bent over row. Then we have two rounds putting them together. So hinge, row, stand up straight again. We won't get very many, but we'll rest 20 seconds, do it again, then we do everything on the other side. Hinge, kickstand row the whole time. Two rounds, putting them together. Okay, so it's a lot of hinge. Make sure you stand up in between to stretch that back. Let's get set. Dumbbells or kettlebell? Here we go. Now I'm using one heavy kettlebell. It's gonna help me engage that core a little bit more. If you have two dumbbells, that works too. And especially if you have lighter dumbbells, I would encourage you to use two the whole time and just do a. You pull Them up, right? I'd rather you do that and be able to get a little more volume than trying to keep it single. Right here. So you can set that weight down in between. I know it's quick. Again, if you want to do dumbbells, you can be here. If you want to keep one heavy kettle bell, let's do it. Nice flat back. Bring it up and down. Looks like this, so you can see what's happening. Right, you're still going to feel that leg. Your back is still going to have to work. But again, because we have this whole round in this position, we're going to make sure we stretch in between. We come up out of it so we get that break. Pull up towards the hip bone. Last one. And breathe. Shake it out. All right, we're putting them together. Hinge row, all the way up. Ready? Here we go. This hand can sometimes help. Not a lunge, it's a hinge. Drive those hips to the back. Stand up straight. Yes, you can. Right here. And up. Relax. One more time on this side. Then we're switching gears to the other side. All right, get set. Same thing. Ready? Here we go. Hinge row. It's a two parter in a short interval, so we're not going for, you know, eight reps. Eight to 10 reps. If we get four or five really good ones, that's what we want. Or six, depending on your speed. Set it down, stretch it out. All right, I'm going to give you 20 seconds this time again, just to get our backs out of that hinge position. We're going to do same thing, other side. So a lot here and a lot here. Now we're going to get a lot here and a lot here. So get ready, get set. We're starting with that kickstand. Other foot forward, other foot back. Here we go. Push up out of it and breathe up. So I love the kickstand deadlift. Obviously a single leg deadlift too, but this is a great way to be unilateral with a little bit of help, right? A little bit of extra balance. This actually is one of my physical therapy exercises for my knee. Good rest for a second. Get ready to get set. You're going to stay in that hinge position. Row it here or two hands with dumbbells. Ready? Here we go. Pull it up. Right here. Squeeze. Nice flat back. Bring it up. Take it down. I know. Last one. All right, two rounds. Putting it together. Kickstand row, row and up. Let's get set. 3, 2, 1 and yes. Nice and strong. Especially as you come up, push through that front foot all the way. Last one. Yes. Stretch one more round, and then we're going into that next one. All right, team, here we go. Ready? Right here. 20 seconds. Nice and strong. Strong through your back. Strong through the hamstring and glute. So we're getting the entire posterior chain, right? All of those muscles along the back of your body, working them together and relax. All right, team, set that to the side. We do have some swings coming. Get a little stretch right here later in this workout. But because that was a lot of hinge, we're gonna make sure we get some other things first. We're gonna take it down on the mat. Let's grab some water. All right, team, let's take it to the mat. We gotta press. We got lots of core. All right, so you can do dumbbells or kettlebells. I'm probably gonna split the difference. First round is our regular chest press. Then we got bicycle for our legs. Then we put those to get two together. Then we're going to go close grip press. That's where I'm going to switch gears to my kettle bell. It gets a little more triceps, makes me feel it a little bit more. And then we're going to go scissors with our core. Meet me on the mat. You can also do the bench if you want. Remember, we're going to tuck those elbows in just a bit, starting with that strong press. Three, two, one. Up and in. I often use my bench for this, and you certainly are welcome to. I just didn't have it in for this shot, so we're just gonna keep it out nice and strong. Up and in. Yes, you can. And relax so those weights can come down by your side. This next one is just a bicycle. And then we're gonna put them together for two. If you need to march it, that's an option, too. 2. Here we go. So you can start with just the legs, and if that feels good for you, take it here, take it here, because we're not going to have the this part when we add the press. So again, a lot of upper body push in this round, but we're gonna bring those elbows in, close grip and relax. So this one, we're putting them together again. If you just want to march, that works, too. Or we're adding the weights two times through press and bicycle. Here we go. So you want to get a rhythm if you've been around a while. You know, I love this combo, and I think it's generally one of the easier ways to keep the core engaged and get a rhythm without feeling too off balance. You can keep good core control. One more. And rest. You got 10 seconds to breathe. You can set the weights down or not. We get the same thing. So it is a lot of core in this round. Let's make it good. Here we go. And again, if you need to just do one or the other, if you want to, just do the core or just do the press, because we got more press, but more tries coming right here. Here we go. Yes. Breathe. Ah, yes. And relax. All right, team, so we're gonna do exactly what we did, but close grip. So two dumbbells here or one kettlebell. I'm gonna give you a little bit longer of a breather, all right? And then instead of our bicycle, we're gonna do a little leg lower. Right here. Close grip. Press. Let's get those tries. Here we go. And here, just the press. Let the core rest, but stay engaged here. Yes, you can. Up and down. Breathe, Relax. All right, this time it's just your core. Lower the legs one at a time. If you want to do a little reach with it, you can do that as well. Here we go. And squeeze. Reach. Squeeze those inner thighs together. Lift and cross. Ah, I know. One more. And breathe. All right, team, so again, you can put them together. Lower and press. Press, close grip. Or do one and then the other. Here we go. Strong in the core. And really take your time. Again, we're not going for reps here. We're going for precision. We're going for strength. Squeeze. Yes. So I did more scissors. You can also just drop one and then pull them together. Totally up to you. One more time through. Elbows tucked in. Really? Let's Target those dries. 3, 2, 1. Breathe. Yes, you can. 10 seconds, then this round is over. I know. Oh, look. Last one. And relax. Up onto your feet. Team, before we close this one out, we're going to take it to a kettle bell swing. Now, if you want, you can just do a regular deadlift. It looks like this. With two dumbbells or one kettle bell. Totally up to you. I know we did a lot of hinges before, but let's get that swing. I got to go a little bit lighter cuz of my knee, so I'm being careful. If you want to do the swing, we're going to prep it. Dumbbell or kettlebell, power up. Lock it out, let it drop. If you want to do the deadlift or stretch your back. Are you ready? Here we go. 3. 30 seconds. 2, 1. Power up. Let it drop. Yes, you can. So remember, you're not lifting with your arms and you're not squatting. Ten seconds to go. Arms are along for the ride, but your glutes, your hamstrings, your back are doing the work. Yes. Three, two, one, Swing. And relax. Breathe. All right, team, catch your breath. One more thing up top. Let's grab some water, y'. All. All right, we're gonna get a side lunge and a regular lunge. We're gonna put them together now in a tabata format. It is not a lot of time to get two exercises in, but we're gonna do it. So watch me here. I'm gonna try these tens. We'll see how it goes. Side lunge into reverse lunge again. I'm not going to get very many. If you want to just pick one. Just do one of the lunges. That's okay. Then bicep curl. Then we get side lunge and curl. Side lunge and curl. Two times through. We're gonna do the same thing, other side, but we're gonna do wide row. So I want you to keep the lighter weights or the medium sized weights, and then we'll put them together. Side lunge, wide row. All right, makes sense. Let's start with that side lunge. Here we go. Side lunge. Tap it back, reverse. It's only 20 seconds, so if you want to just do one, just to keep it simple. I get it. Side, right here. One more right here. All right, Bicep curls. Put them Together. Together. 3, 2, 1. I'm going heavies even though my arms are feeling it. Right, Here we go. I'm going to have to go lighter when I get two putting them together, and that's okay. You can also switch to 1, 2. All right, you pick your lunge, and we take it to a side lunge and curl. So I'm gonna go here and curl. Ready? Here we go. Two times down. Bring it up. Take it down, bring it up. Get low, push out of it. And here and up. Shift the weight, drive it up. Up and breathe. Catch your breath. Same thing. Exact same thing. Then we switch it up on this second round. Ready? Here we go. If you want to do a hammer curl this time, you can here and up. Yes, you can. Boom. And breathe. Ha. Catch your breath. Stretch those out. Same thing here. Then we go wide row or reverse fly. Ready? Here we go. Side lunge. If you want to add that reverse lunge, you can. It's optional. Side, here, down and back. Strong legs. Push out one Push out the other. And breathe. All right, we're gonna take a nice flat back, wide row. Elbows here. Or if you're feeling spicy, you want to go reverse fly. Let's do it. Three, two, one, squeeze. Yes, you can. Core engaged. Elbows up. And squeeze. And breathe. This time, we're going to do the side lunge. You're going to do the row at the bottom. Looks like this. Push out of it. Are we ready? Here we go. And back. So you're gonna hang out a little bit longer, but you're probably going to get a few less reps than you did on the other side, so don't worry. This is well thought through in terms of muscle engagement. You might think I got more reps when I added the curl, but. And relax. You're gonna hang out a little longer on that side, so either way, everything is working hard. One more time through. Can we get it done? Here we go. And up. Right here. And here. Yes, team, Relax. All right, team, let's take it one more time with a swing. We're actually going to make this a little bonus tabata. So 20, 20, 20, 20. All right, we're gonna do our swing two times through. We're gonna do a mountain climber. You can do it standing or can do it down on the mat two times through. So it's a little half tabata as a bonus. Four sets of 20 seconds. All right, just over a minute, but all split up. If you don't want to do the swing, I want you to pick a lower body that you can do. That can be a squat, it can be a lunge. It can be anything in between. We got some paa, we got some side lunges. Whatever you want. Pick a lower body. If the swing is not right for you. Two times through, twice, 20 seconds in between. Then we take it to the mat. Finish with some core and cardio. Are we ready? Deadlift or swing or lower? Here we go. 3, 2, 1. It's only 20, and if you're feeling spicy, you can hand it off. Up to you. Half tabata for a bonus round, keeping this workout short and sweet today. Three, two, one. Swing and relax. Rest your back right here. Come up out of it. Stretch it. We're gonna do the same thing one more time. I'm gonna give you a few more seconds to rest your back because it is a power mood. Let's do it. 3, 2, 1. Let it drop again. If you're feeling spicy, you want to hand it off. That works too. Yes, you can. Five, four, three, two, one. Swing and relax. We're gonna finish on the mat. Two rounds. 20 seconds. Mountain climber. You can run it in, you can jump it in, you can step it in. I'm probably going to step it because of my knee. If you want to take it standing, you can do that as well. Let's get set. Let's finish out this workout so we can cool it down. We are taking it here. Drive those knees into your chest. Run or step 20. Here we go. As long as you have good, strong core, doesn't matter how far you get or how fast you're going. We just want good core engagement. Stay lifted. Push up out of those arms. You got it. 3, 2, 1. Stretch it back. One more time, team. Everything you got. This is it. Let's do it. 3, 4, 2, 1. 20 seconds. You can cross it too, if you want a little variety. We made it this far. Don't give up now. You got 10 seconds to go. Make them good. Core engage everything. Working hard. We got five, four, three, two, one. Stretch it back. How we doing, team? I know. Bring it up. It's been a while since we've done a super short Tabata workout like this, right? Short, but packs a punch. Not as many longer rest breaks, right? So roll through your back if you want to take one arm under and stretch. We're going to keep the cool down. Pretty short too, so please make sure that you get some stretching, some mobility, some flexibility on your own. Bring it up right here. And please leave me a comment. Let me know how you're feeling. Do you love Tabata? I think a lot of us do. I know when we're trying to go heavier, go back to basics. Having a longer rest period can be really helpful, but sometimes we just want to get it done right. Bring that foot up here. Bring that foot up here. Slow, fully rounded up. Take your time. Reach those hands up. Big stretch over to the side. So leave me a comment. Leave me a like. Please make sure that you are subscribed and that you're sharing this channel with others. That helps me reach new people, that helps me get out there in the world of the algorithm and I help helps me be able to keep making these workouts for you. So please do all the things and I love hearing from you. So let me know how you are feeling below. Save this workout when you need something short and sweet that gets it done. I'm feeling everything. My arms, my legs, my core. I hope you are too. Roll those wrists. Let's get one big deep breath. Breath in and out. You did it. That was a total body Tabata with weights workout. Great job, everybody.