30 Minute Pilates Tabata Workout

Hey everybody, I'm Amy from Bodyfit by Amy and this is your Pilates Tabata workout. So in this workout we will be down on the mat using Pilates inspired moves in a tabata format. So 20 seconds on followed by 10 seconds of rest. We will work your entire body and of course I will give you lots of options. So listen to your body and do what is best for you. Don't, don't forget to subscribe so I can keep making workouts for you here on the Body fit by Amy YouTube channel. All you need for this workout is a mat. Are you ready? Let's do it. Okay, so starting on the mat, we're just going to warm up from here. We're going to round through our back and then roll those shoulders. So just go as far as is comfortable for you. We're just going to get a few little mobility movements to get our body ready to go. But as with Pilates, our first set of exercises are also going to warm us up and get us ready to move. So let's just take it. Reach it over, come back to center. Reach it over. So Pilates Tabata, not things that you usually hear together, but I made this workout because I know some of you have told me you don't really love Pilates because it moves quickly or the flow type format. Let's walk our hands out. Sometimes that is not as intuitive for some people as circuits are when you have a specific timed interval. So I wanted to make something a little bit different so you can get into those Pilates moves and have more repetition as well. So let's just take our knees. If this is comfortable for you, we're going to take it here. We're going to roll them over. So you can either do it just like this or, or you can pick them up. If that's not comfortable for you, you can just sit and get a little stretch. But the idea is that we get some repetition. We have two moves in each Tabata circuit. Your Tabata circuits are 20 seconds of work followed by 10 seconds of rest in four minute rounds. So eight total. Good. Let's bring those knees in here and again round through the back. Bring it up. So you have four minutes alternating between two exercises. Here is the kicker. I am going to be adding on to those exerc some ways to get a little variety and a little progression, make things a little more challenging. You can always stick with the first version of the exercises. It is totally up to you. So do what is best for you. I will always say be where you are today. If you showed up today, you are successful. But I hope that after this workout you will have an appreciation for pilates and that you feel like you understand some of the exercises better because you got to repeat them and. And you only had to do them for 20 seconds, right? Okay, so for our first little circuit, we're gonna come down onto our back, down onto your side and roll it over. We're going to start with the hundred. So let me show you the two moves first. So watch me. First, your hundred is going to start here. So 100 is literally just pumping the arms for infirm and big inhale for five. Exhale for five. We'll start with the feet down. We'll bring them up, we'll add a little bit of movement. Then we're going to take it to your classic bridge. So again, these are also going to our warm up motions. Just rolling up through the hips, and then we'll add on as we go. All right, so we got four minutes. You got 20 seconds of work followed by 10 seconds of rest. We will progress as we go. Go ahead and have the feet shoulder width apart. Lift the shoulders if you can, looking down at your core. Here we go. So you're pumping the arms. Breathe in for two, for five and out for five. In for five and out for five. Five seconds to go. So we're getting the blood flowing through the body. 3, 2, 1. If that's too much, you can keep your. Your upper body down, but we got the blood flow. Now we're into the bridge. Bring those feet in. We're gonna lift the hips. Here we go. So you're slowly rolling up. You're taking it down. You do not have to go fast, especially on this first round. I want you just to think tilting the hips, bringing the core together. And drop it low, connecting that core. So everything in Pilates is about the breath. Last one. And the core. So this time bring those feet up if you want to have the hundred from here. Otherwise, take them down like before. Lift those shoulders. Here we go. Pumping the arms. Your arms are nice and tight. Again, the breath is getting the blood flowing, the arms is getting the blood flowing, and we're keeping that core working. You're trying to keep that chin tucked so we're not arching back or pulling in too much and everything pulled in the center. Hips together, ribs together. Breathe. Three, two, one. And relax. Good. Back to that bridge. This time we're going to take the knees out. Take the knees in as we go up if you want. Here we Go up and out, in and down. I still want you to think about connecting with the breath. Not going super fast. It's a little pelvic tilt, bringing the core in. Squeeze out outer thighs and in. Pull it up. Press out. One more. Good. We're halfway there. Two minutes down, two to go. This time with that 100. If you want to take your legs out and in, you can. Here we go. Pump them. Taking them out. Breathe, taking them in. Exhale, inhale, exhale. Yes, good. If that's too much, just keep them here. Here. It's up to you. Five seconds. And relax. Yes, Breathe. Hug them in. This time with our bridge, we're going to come up on those toes. So a little more hamstrings. Here we go. Up and out. In and down. We're on our toes. We're still tilting the hips, bringing the core together. If you're starting to cramp with that, you just take your feet flat up and out, and then you should feel the difference in the back of the legs in the hamstrings. Last one. Yes. You might want to get a little stretch up here. All right, last round with our hundred. If you're up for it, take those feet out. Tight in the legs, tight in the core. Otherwise, move them through. Here we go. So if you can, we're squeezing in the legs, squeezing those inner thighs together, and we're keeping the hundred going, making sure we're not pushing out, pulling everything in. And again, if you want, you can bring them in and out, or you can just have them in. Any of those options will do for three, two, one. Hug them. And. Yes, that's what that looks like. All right, last one of this circuit. This time on those heels. So a little more of the glutes in the booty. Here we go. Up and out. In and down. You're still tilting the hips. Little pelvic tilt. We're still connecting with the core. Everything in. We're squeezing up. Lifting the glutes. Yes. Inner thighs, outer thighs. Three, two, one. And relax. Hug those knees in. So little stretch after that. We're gonna have a little mobility move in between our circuits. I want you to take them here, and if you can, we got the scissors. Join me here. Pull them in. I know that core is tired, so this is not in a circuit. Don't worry. We're gonna get a mobility move in between some of the rounds. Flex that foot so you get the stretch. And breathe. Yes. Good. Four, three, two, one. And relax. Good. Over on to your side. Give yourself a little Stretch. Do that. Watch me here. We're gonna take it to a side plank. So your first move is your side plank. You can either be all the way up or on the knees. Then we will add on some. Some movement from there. Then we're going to take it to an outer thigh. We're going to start with our leg circles. Then again, we'll add on from there. So we're gonna do four rounds on this side, then four rounds on that side. Join me down on your side. Zip up that core. Lift up for 20. Here we go. So we're still alternating between the side plank and the outer thigh, but. Or the outer leg raise. But going to do it all on this side first and then all on the other side, because otherwise it's too much. Back and forth, right? 5, 4, 3, 2, and 1. Good. Bring it down. Relax your head. Stack your hips. Flex your foot. We're going to do circles to the front for five. Circles to the front for back. Here we go. Keep them small. 4, 5, 5, 4, 5. 3, 2, 1. So you're trying to keep those hips square. I know it might feel a little awkward, but you're gonna feel that hip, right? All those small muscles here and a little bit of obliques. 3, 2, 1. And back. 5, 4, 3, 2, 1. Back to that side plank. This time we're gonna lift it up, reach it under and down. Join me up, under and down. Or you can go up, reach and down. Up, reach and down. Side plank again. Remember, use that knee if you need to. Up, reach. Yes. Last one. Good. Take it down. So this time we're gonna keep those circles. We're just gonna. Just gonna make it bigger. So. Bigger to the front for five, bigger to the back for five. Here we go. 5, 4, 3, 2, 1. Take it back. 5, 4, 3, two. Again you're gonna feel all these small muscles, but you're also going to feel those obliques on the side, right? So opposite side obliques. 5, 4, 3, 2, 1. And relax. Right. Roll over to that other side. Let's get the same thing here. Starting with your side plank, let's finish out the other two. Lifting up. And hold. Here we go. So holding here. Elbow beneath the shoulder. If you need the knee here, you can have it there. Otherwise, try to be all the way up. Core is engaged. Everything is pulled in. Lifting with that lower oblique. That was just working on that. Right? Breathe. Yes. Three, two, one. Drop it down. So rested here. Move my microphone. Flex that foot. Hips are stacked. Core engage. Small circles. Here we go. 5, 4, 3, 2, 1. To the back. Isolating through the hip and the oblique. Good. Trying to stay square with your upper body at your own pace. Good. It's a little breather from the hard side. Plank, right. 5, 4, 3, 2, 1. This time, reach it up, reach it under. On your side. Plank if you want, or just hold whatever is good for you. Be where you are today. Here we go. So up, reach under. Up and down. Up, reach under. Up and down. I know. Up and under and down. Up. Good. Last one up. Under and down. Almost done with this round. One more time. Circles to the front, to the back, but they're bigger. Isolate that hip and oblique. Here we go. 5, 4, 3. Keeping it controlled. Even though it's only 20 seconds, you're not going to get very many in. I don't want it to look sloppy or to feel like you're all over the place. Place you're controlling through that hip. Right? Good. Back to the front. And if you want to finish it out, I know we're over time, but to the back. Good. And relax. Yes. Breathe. All right, a little bit of mobility. Move in between that. We're gonna take it here. We're gonna bring that hip across later. Little stretch. Take it here. Hip across, little stretch. Join me here. So you're in that pigeon. Pushing back to plank. Here we go. Don't worry about the time. We're not going for time. We're just getting that stretch, that mobility. So Pilates is strengthen and stretch. So we really want to make sure we're getting both. Core, stretch the hip. Core, stretch the hip. Yes. Whoo. Right, that feels good. After those leg circles. One more and relax. All right, back down onto our back, guys. So I know this first part is a little core heavy, but that's what we love about Pilates. So we're going with our roll up. So if you can big inhale coming all the way up. If you need a little extra support here, take it. Otherwise, come all the way up to that roll up, get that stretch, and then slowly down. And then we're gonna take it to our single leg stretches. So starting here, you're pulling in for two. Pulling in for two. We will progress as we go with both of those. So get excited. Pull everything in. Let's get a little stretch while we're here. Right? So let's just take a minute. Open up, up those hips. I know we're feeling in our back. Get our core ready to go. Breathe. Everything is pulled in. Core is engaged, and we're gonna take it 20 seconds. Here we go. So roll it up. Breathe. Fold it over slowly. Down. Take it up. Deep core. Pull it in. And down. Yes. And breathe. Probably only getting one more. Use your hands if you need to. And up. Good. Bring it here. Single leg stretch. Remember, you're pulling it in for two. In for two. Here we go. In for two. So I like to have the hand on the inside side. It is up to you. Everybody's a little bit different. Inside of the leg, outside of the knee. Again, shoulders can be lifted. Or if you need to take them down, that's an option too. Right? Good. 3, 2, 1. And relax. This time with that roll up, we're gonna try to hold it for a second at the top. In three, two, one. Roll it up. Lift the leg slowly. Down. Roll it up. Lift the leg. If that's too much, you just keep your regular old roll up. You can take it here. Get that stretch a little extra with the leg. Roll it up. Yes. Last one. Let's get it in. Oh, Burn core. Right, Single leg stretch this time. Let's make it a bicycle. So. So. Hands behind the head. 3, 2, 1. 20. And here and here. So it's that crisscross right elbow to knee, but you're still taking it nice and slow. 5, 4, 3, 2. Relax. This one is really gonna get the core right. We're halfway there this time. Roll it up. Cross join me. Here we go. Roll it up. Bring the knee in. Take it to the side slowly. Down. Roll it up. Knee. Yes. And down. Ah, I know. One more. And relax. All cor core for four minutes straight. Double leg stretch. We're gonna take it here, take it out, take it here. Join me. So we're on the outside of the ankles. Big extension. Inhale. Exhale. Nice and tight. Inhale. Exhale. Good. Keep it going. Inhale, exhale. And breathe. Last one. Relax. Last time with our roll up this time, leg straight up. And twist. So we're putting them all together. Up, twist, and down. Up, twist, and down. Keep it going. You can do it. Last one. Yes. Last move of this circuit. Double leg stretch. But we've got a little push on the legs. So legs push into the hands. Hands push into the legs. Join me here. 3, 2, 1. Reach it out. Bring it in. Push. 3, 2, 1. Reach it out. Deep core push. 3, 2, 1. I know. Breathe. 3, 2, 1. And relax. Bring it up, Team. Grab a sip of water. I know this was really core loaded in the beginning. All right, team, how about some mobility? So let's roll through our cat to Cow. And then sit back. So it's a true stretch. Roll through. Cat's a cow. Feel that core. Stretch it back. Join me if you haven't already. Roll, Cat, cow, Sit back. You go as far as is comfortable for you. I want you to think about that stretch, especially on that cow where you're getting. Feel that core with that stretch, right? Roll through and back. One more roll and back. Meet me right here in the middle. All right, team, we're gonna get a little upper body, so let's take it here. We've got what we call a tricep cobra. So watch me here. Hands are here. I'm gonna push up. I'm gonna take it down. We're keeping the hips glued the whole time. We're gonna take it with that. Then we're gonna bring it up to our elbow plank. I know. Core again, but you can do it, Right? So join me here. Tricep cobra. Little push up for back of the arms, and then we've got that plank. But don't worry, we're adding on. Here we go for three, two, one. Bring it up. Elbows are right in close to your body, right? And up. So you're pushing up. Slowly down. Pushing up and down. Yes. Breathe. Back of the arms. 3, 2, 1. Relax onto those elbows that are burning a little bit. We're gonna lift up. Our first one is just a hold with that plank. It's only 20 seconds. Deep core plan. Pull everything in. Here we go. Hands are shoulder width apart. You can move those hands or thumbs as you need to. I want you to think about those legs being nice and tight, glutes being nice and tight. Everything is lifted in the center as if I'm bringing my hips and my ribs together towards each other, navel to spine, and relax. Right, so this time, guys, we're gonna push it up. Try to come all the way up. Down and down. Here we go. Up, up to the knees. So we're really kind of just doing a modified tricep push up, but we're separating it into parts. Right. Back of the arms. Don't forget about that core. Yes, Good. Relax. This time with our elbows, we're gonna drop our knees down and up. So we're on into that elbow plank. Core is engaged. Here we go. Bring it up. Find that good core. Down and up. There we go. Down and up. Yes. Core, you can do it. Squeeze also in the back of the legs and the glutes. And up. Yes. Last one. Halfway there. Two minutes to go. Right here. You know what's coming we're coming all the way up. Knees, elbows, down. Here we go. So up, knees, toes, knees. Lower, lower. Up, knees, toes. Yes. Feel those arms. I know. And the core. Two core is always working. Last one. Yes. And relax. This time we're on our elbows. We're gonna drop those knees to the side. So a little hip drop. Here we go. Watch me. Down and center, down and center. Take it here and up. Take it here. Right, Breathe. Keep it going for three, two, one. Relax. Last round. All the way up, all the way down. Let's add a Superman. Here we go. So up. Knees, toes, knees. Down and lift. Bring it in. Knees, toes, and lift in. Yes. Let's get last one. Good. Relax. Elbow plank. One last time. Rotation. Here we go. So twist center, twist center. Rotate through. Rotate through. Knees and hips. Center, Knees and hips, center. Rotate through. Yes. One more. All the way through. I know we're over time, but you can do it. Good. Relax. Stretch it back. Breathe. Yes, team. All right, take it here. So a little mobility. Take it through and bring it up. Join me here. Take it through. Reach. Bring it up and reach. Take it through. Reach. Bring it up. Take it through. You got it. All right, team, this is your last round. We're gonna make it good. We're gonna get it done. We're in that bear plank, so a little knee hover. We're just gonna lift and hold. We're gonna hold. We're gonna add a little movement, then we're gonna take it to that swimming. So we're here. We're gonna add a little bit of glutes and upper body. Are you with me? Yes. Let's get it done. Three, two, knee hover. Little lift. Lift. And down. I know. And down and up. There we go. Yes. Bring it up and down. Last one. Relax. Let's take it all the way down. So just your swimming. Opposite arm, opposite leg. Just like this. Here we go. Up. Start slow. We want to think about working all down through the back. Eyes are looking down. As you're ready, you can pick up the pace. It's a stretch for your back, but it also is getting through. 3, 2, 1. Relax. Push it up. Stretch it back. So stretch, but also strengthen all the way down. Especially those glutes. All right, this guy. This time, guys, we're gonna walk it back. Walk it in. Here we go. Up, back, back in, in. Keep them up if you can. Drop the knees if you need to. Back, back in. Think about leading with the opposite leg Again, if you need to come down in between, that's okay. Too. Last one. Relax. Yes. So swimming this time we're gonna go breastfeeding stroke. So we're going out. We're bringing it in. Here we go. Take it out. And in. Lift. Pull behind. Squeeze. So pull your thumbs together. Heels together. Lift out wide. Pull them together. Lift out wide. Yes. Last one. And breathe. Stretch it back. All right, this time we're taking those knees across. So it's a little bear plank, mountain climber. Here we go. So we're taking these across. So it's little taps. It's not much. You can tap down like I'm doing, or you can take it across or you can run it. It is up to you. We are so close to being done. So finish strong with that core, with that upper, with those glutes. 3, 4, 2, 1. Relax. Swimming. This time we're gonna hold. We're gonna bring those feet in together. Nice and tight. Lift the upper. Little pulses with the feet. Here we go. Lift, squeeze. You're just keeping the upper body lifted. Right? So we're here. Yes. Feel the glutes, feel the back. Really bring those heels in. So we also get that tight hamstring for. 3, 2, 1. Relax. Ah. Last time here, team. Watch me. Take it across. Take it across. Tap. Here we go. 20 seconds. You can go elbow or you can do a little tap. It's up to you, but keep it in. Twist a little more. If you want more of that break dancing. Yes. Good. Three, two, one. Relax. Skydiving, swimming. We're bringing it all the way up, all the way down. Finish it out. Here we go. Nice and wide. And bring it down. Lift and. And finish it out. You got it. And breathe. Yes. Three, two, one. And relax. Good work, team. Little mobility here. That's also going to help us cool it down. I want you to press up into the down dog. Pedal those feet. Lift those hips to the ceiling. Breathe. Stretch through your back. Three, two, one. Drop it down. Child's pose. Stretch it back. Yes. Hold it into here. Nice. I hope you feel good. Bring it up. Roll through. Cat. Cow. Again. We worked a lot of core. We got a lot of back. We snuck in some upper body. Those tricep cobras. We snuck in some lower body with swimming and with our bridges, but we got it all done. If you want taking it to that pigeon pose, if that's important. Feel good for you. Just stay there. Cat to cow. But let's take it down. Of course. Don't forget to like this video and subscribe. When you subscribe to the channel, that helps me keep making these workouts for you completely for free. So hit that subscribe button, turn on those notifications so you never miss a beat. Same thing, other side. Take it through. Yes. And of course, let me know what you thought. Do you like this format? Would you like to see more of the Pilates and yoga in Tabata or pyramid formats? I have a Pilates pyramid which is timed intervals. I have a yoga Tabata. Take those knees out here. So let me know. And of course, if you're looking for more support and accountability, click the link in the description. Check out my Body Fit Athletic Club. We have a really great time. You'll get direct support from myself, from Vivid, being our Body Fit dietitian, and from a great community of body fitters all around the world. Take a stretch over here. Right and same thing, other side. And then of course check out everything else on my website links below and please come back for more workouts. Couple rolls through the shoulders. Thank you so much for showing up and moving with me. One big deep breath in and out. You did it. That was your Pilates Tabata workouts. Great job everybody.