33 Minute Bodyweight Tabata Sweat Workout - Sweat Day #29

Hey everybody, I'm Amy from Bodyfit by Amy, and this is your bodyweight Tabata sweat workout. This is day 29 of your sweat challenge. In this workout, we are going to get full body strength and cardio with no equipment. In your traditional Tabata rounds, 20 seconds of work followed by 10 seconds of rest. In four minute rounds, we'll start with it back to basics. We'll add a little intensity for a sweat round and we will get it all done and end feeling good. It you don't need anything for this workout, just some space to move. Are you ready? Let's do it. Let's start just getting our muscles warmed up and ready to go. March it, jog it, whatever is good for you. Shake everything out. Roll those shoulders to the back and then to the front. Can make start small, make them a little bit bigger as we go. This is a dynamic warm up. Step back and open up those shoulders. Open up the hips. The goal here is movement prep for the workouts that we're going to be doing today, the exercises that we will be doing. So if you need more of movement prep than we get, make sure you get it on your own. You can check out the links in the description below and see my extended warmup. Extended Cool down. Right through here. Let's take it side to side. Just shift your weight. Roll those shoulders one and then the other and then take it here. Reach, reach. You can reach up in the middle. Reach right through here. Two more like this. And then keep this here. Step out wide and cross those arms. Open them out through here. Yes. Four, three, two. Good. Let's take it to one squat and then one hinge. Hands behind the head. You don't have to get super deep, but drop the hips and then bend at the waist so you're sitting low in the squat. Then drive the hips back, elbows wide. Take it here to here. We got two more down and up. Last one and hold it here if you can. Hands either on the ground or on the legs or on a chair. Whatever is better for you. Pedal those feet just like this. Drop the hips, extend it up. If that's not right for you, you can keep it a little higher and just do a little hinge and up. But if you can just like that, little squat and hinge from here. From here, walk one foot back and then the other. If that's good for you, you can take it to the knees or the toes. Let's go forward and back, warming up through the core, right through here. And then take a big wide Step here. If that's not right for you, you take this step up top, reach it up right through here, reach it through all the way, and then drop that knee. You can keep it down or you can press up and in. And let's get the same thing other side. So you can step back to that plank or you can step it all the way up, whatever is good for you. Reach it up. Take that arm under and up and drop that knee and then step it all the way up. Round it up through here. Little taps back to open up the hips. Right through here we got 4, 3, 2, 1. Turn it back center. Let's tap out and reach across. All right, here's what we got. Team Tabata sweat. So traditional Tabata intervals, that is 20 seconds of work followed by 10 seconds of rest. So we call that a two to one work to rest ratio, right? Four minute rounds. So that means there's eight little sets of 20 seconds. Here's how it's going to work. You're gonna have to pay attention. Usually we alternate between two where we build on them. We're still going to get that done. Let's take it across right here. But here's how it works. I will show you your moves and your progressions, but you'll have one move that you go through back to basics one or two times. Then you're gonna take it sweat round. So adding a little bit of power or a little bit of intensity one way or the other. So that'll be your sweat round. You always have the option to keep it back to basics. That will be your first two minutes, then your second two minutes. We'll do a second move. Back to basics two times sweat round two times. So trust me, it will make sense as we go. Go ahead and tap it out. Grab a sip of water if you need it. Remember, especially as the weather's getting hot, then we want to pre hydrate. We should be doing this anyway, drinking water all day long, but making sure that we get water before our workouts. All right, so you tap it out right here. Watch me. Your first move, you're gonna do a squat down, arms out wide fly. Squeeze those elbows in. So out and in. When we add the sweat, we're going to take it to a jack. I'll give you options. Second move will be a plie with big circle arms. And then we'll take it to a jack from there. Starting first, 20 seconds, squat fly. Ready? Here we go. Step out wide. Squeeze it in. Step out wide, squeeze it in. So we're Going to be doing a lot of this where we're getting body weight, arms, along with our bigger body weight moves like squats and lunges. So I want you to be super intentional about those arms. Nice and tight. Squeeze and up and breathe. What I mean is, I don't want loosey goosey arms. We really want to think that we've got weights. We're squeezing in, we're squeezing out. Do that same thing. Back to basics. Squat and fly. Here we go. 20 seconds. Squeeze out and in with the arms. So you got back and chest and shoulders. Low in the legs. You're trying to get low. Drop the hips, drive up through the heels again. Upper body and lower body working together. Just by holding that upper body up, you should be feeling those arms. Last one, breathe. All right, that's one minute down. This next minute, we have two rounds of 20 seconds. You're gonna take it to a jack out. In, out, in. If that's not right for you, you keep what we just did. Here we go. 20. Breathe. Not super fast. So I don't want this. I still want you to get that squat. Squeeze in, squeeze out, squeeze in. Get low, get high. If that's not right for you, you keep it here, but you up your intensity, right? 3, 2, 1. How's that for sweat round? I know, I feel it too. Breathe, catch your breath. You got five seconds. That same thing again, then we're done with it. Ready? Here we go. Sweat round. Squeeze out. In, out. In low in the legs. Power it up. Squeeze out with the arms. Bring them in. We got mobility work too, right? Arms wide. It's not just here. Really get out. 3, 2, 1. Catch your breath. All right, that's the first half of the Sabata. Now we got a plie. We're gonna scoop those arms behind so we really get that back. Ready? Here we go. Breathe down. Squeeze up. So I'm going pinkies to thumbs. Pinkies to thumbs. I'm going behind my body so I really open up that chest again. It's mobility work, too, as I get low, right? Hard to do after that sweat round, but catch your breath and breathe. Catch your breath. Same thing one more time. We are so close to being done with this round. You can keep it low impact if you need to. Ready? Here we go. Pinkies to thumbs. Again. Nice and tight and intentional with those arms. Not just here. Squeeze and squeeze. Down and up low in the legs. Really squeeze up through the inner thighs. Connect with that core upper and lower. 3, 2, 1. All right, two rounds of 20 seconds left is all we need. Your jack looks like this, huh? Strong arms. Three, two, one. Here we go. Low to high again. I don't want just this. I really want you to get low in the legs. Squeeze those arms. Keep it nice and open, right? Open your body up. You got it. Down and up, down and up. Squeeze. Three, two, one. Burn. I know. One more time, then we get a long breather, team. I know, I'm feeling it too, but let's get it done. Here we go. Last 20. You can pick up that pace. But again, I really want you to focus on getting low, squeezing behind. Squeeze up. Low to high legs, inner thighs, glutes burning. Arms nice and tight. 5, 4, 3, 2, 1. Catch your breath. That one's a little awkward, right? To keep it open. Listen, team, we do so much in life, right? In fitness, where we're coming forward. I want to open us up, right? Be open, be ready, be receiving. Whoa. Breathe. I know it's a little early in the workout to be having our pep talk, but we'll come back to that at the end. All right? Catch your breath, team. So that is what it looks like. It is challenging because you have that sweat round in the middle. Let's do some taps here, but you can always take it back to basics. Here's what we got this time. It's the same move, but we got right side for two. Back to basics, right side sweat, left side, two, back to basics, left side sweat. So watch me while you're tapping it out. We're gonna do a pull down and a push. So we're going pull down, push. Then we're crossing to curtsy. So it's a regular lunge or tap back and then a curtsy, and your arms go down and up. When we take it to power, we're just adding a knee. That's all we got. Team, we got two on the right, sweat, two on the left, sweat. Here we go. Pull down, push, curtsy, push. Arms do this. Pull down, push up, Regular lunge, then curtsy, lunge. We're going to keep it all on the right for two rounds of 20. Then all on the right for two sweat rounds. Pull, squeeze it here. Push the air away. Three, two, one. Yes. So back and shoulders. You see what I'm doing here? We're keeping those arms moving the whole time so we get that body weight workout without the weights. Same thing. Here we go. Pull down, push it up. Curtsy, push it up. Lunge, pull, push, curtsy, pull, push down. Strong arms, strong legs. Get low, press through that hip. Yes, you can. I know this leg's gonna burn it out, but then we'll switch to the other. Breathe. Staying. Same leg. Here's what we got, team. That exact same motion. We're adding a knee, we're adding some power. You do not have to jump it, just up your intensity. Here we go. Curtsy. No, regular pull, Push, pull, push. Regular knee. Sorry, I forgot that knee. So it is the same movement. Strong arms. Push, pull, push. Curtsy and regular. Three, two, one. Sorry, guys, my cueing was off on that lunge. Pull, push, curtsy, pull, push. Add that knee. Coming up for some core and some intensity. Here we go. Lunge, lunge, push, curtsy, push. You don't even have to go a whole lot faster. We're just adding the knee, right? Yes, you can breathe. Yes. Burn. Yes. Leg. 3, 2, 1. Halfway through the circuit, right? Same thing. Other side. Here's what we're mixing up. We're gonna go biceps and triceps. Triceps, here we go. So we got triceps and curtsy. Keep it going. Lunge buys, curtsy tries. So triceps on the way back, biceps on the way up. Lunge and curtsy. If this is getting too much in your brain, just pick one. You can focus on the upper and the lower and breathe biceps as you tap in. Triceps, elbows up as you lunge. Let's get it done one more time. Here we go. So push and pull. Push and pull. Or whoo. Breathe. So it's kind of the opposite, right? Low and here. Keep it controlled. This is your back to basics. Elbows up. So triceps, biceps, triceps, biceps. Lunge and curtsy. Relax. All right, team, so all we're doing is adding the knee here to here. If that feels like too much, just lunge and knee. 20 seconds. Here we go. Curtsy, knee, lunge, knee. You can even just do a tap. You're still going to get it working. If you can get low down. Biceps, triceps. Yes, team. Five, four, three, two, one. I know that's a lot for your brain, so don't get in your head about it. This is just a sweat. Round up the intensity. Get that leg working. We're going to the mat after this. Ready? Last time. Here we go. Biceps, triceps, biceps, tricep, lunge and knee. Curtsy and knee. Power with both. Strong arms, strong legs, strong core as the knee comes in. Yes. Strong balance. Three, two, one. And breathe. What is happening? Grab a cigar. I know, team. It's a little bit of a Brain workout in this one. But my goal is, you can see for four minutes straight. We kept our upper body moving without a push up, although that's coming without weights. But to get mobility. Chest, shoulders, shoulders, biceps, triceps, back. Get it all working. So those were your compound movements. We got them out of the way in the beginning. All right, team, let's take it down to the mat. Give ourselves a little air down here. So catch your breath if you want to. When you come down, you can just get a little hip flexor, stretch to hamstring stretch if you want. Otherwise, slowly come down. Here's what we got. Team two moves front and back. So we got your push up, shoulder, tap. It can be here, tap, tap, or it can be all the way up. Tap, tap. Then we're gonna add a mountain climber for four to that for power, two and two. Then we're rolling it back on our back. We're gonna do a roll up and punch. So either a crunch or up, punch, punch. We'll take it as we go. Join me on your knees in 3, 2, 1, 1. So push up, shoulder tap right and left. You can go to your knees for a push up. That's what I'm doing because of this shoulder. Right. Remember, elbows are not out to the side, not straight to the back. Somewhere in between.45 degree angle. You can pop up to that plank if you want, or you can stay your knees, stretch it back. So I'm doing the push up on my knees, then popping up to the plank to tap and tap. That's just to get that core, core working up to you, whatever you got. Here we go. So push up, tap, tap. It does not have to be fast. I would much rather you have more range of motion. Getting lower, pulling those elbows back. That's where it gets tough for me. And then extend, core working. Tap, tap, push up. Tap, tap. You can get going faster. Breathe. That's something design. Here's what we got for our sweat round. We're adding a mountain climber at the top. Push up, tap, tap, climber. 4, 3, 2, 1. Here we go. 20 seconds. Push up, tap, tap. 4, 3, 2, one. Get it done. Tap, tap. 4, 3. If you're feeling fancy, do the climber with the taps. Four, three, two, one. Stretch it out. That's hard to do. All right, one more of this, then we'll retire these. Make the most of it. Chest, shoulders. Tries core. Working hard. In 3, 2, 1. Push up. Tap, tap, climber. Tap it in or run it for four. Stay on the knees. If you need to. Four, three, two, one. Remember, you can just be bird dog. Tap, tap. Four, three, two. Let's get it done. Last one. Four, three, two. Breathe. Stretch it out. All right, team, on your back. If you're modifying, you're gonna take it to a bridge with a punch. Up and up. Otherwise, half crunch or roll up and punch. We're starting in 3, 2, 1. Here we go. So it's a crunch and punch, crunch and punch or roll up. Punch, punch. Slowly down, roll up. Punch, punch. If that is not right for you, I want you again. You can do that bridge punch. You still get core, you still get arms. Three, two, one. Catch your breath. We're gonna do that same thing one more time. Get a little again. Take it open. Be open. Be vulnerable. Be ready. Three, two, one. Here we go. Crunch and punch. You can make it small either way. That core is engaged. Deep core. Slowly down. Hips to ribs. Tilt that pelvis. Yes. Last one. All right, team, so here's what we got. Our 20 seconds. We're just going punch, punch for 20. Little stretch. If that's not right for you, I want you to sit up nice and tall and just get those punches. Here we go. Punch, punch. You got 20 right here. I don't want you to be out of control. Strong arms. Do you want to lift the feet up? If you want to twist a little bit in that torso, that's fine, but get it done. You can also just be right here. 3, 2, 1, and stretch. This is it, team. Sweat round. We're going for lots of core, lots of strong arms. Watch that back. Do what is best for you. Here we go. Last 20. So I gotta tilt that pelvis in. Zip it up through here. Again, you can go side to side, but I don't want a ton of twisting unless, you know you have that control. Right? Breathe, breathe. Five, four, three, two, and breathe. Stretch it out. Yes, team. Two more rounds to go. Three down. Stretch it out. So that was a lot of upper and core. Let's get one more lower up top. Our last one is compound. Tap it out. But that was nice, right? We got a little break from the super high heart rate. I don't know. I still felt it. All right, team, so here's what we got. We're going right and left just like we did. If you want, you can get a little cardio mobility right here while you're watching me. Just like we did with our lunges. We're going two on the right, two on the right. Sweat, and then two on the left. We're going kickstand, deadlift, touch the floor or one leg, and then we're adding a knee and. Or a jump. It's up to you. Then, same thing. Other side. That's all we. We got. It's gonna get a lot of hamstrings. It's gonna get core for balance. I want those arms moving with it. Nice and tight. But we're isolating the legs. Go ahead and join me all on the right for four. Ready? Here we go. So kickstand, deadlift. It's a hinge, right? So you're gonna have that kickstand here or one leg so we get some balance again. I want those arms moving with it so we get them working. We get that mobility with the upper body. Three, two, one, stretch it out. Exact same thing on this side. Back to basics. Kickstand with feet, foot down, or let's take it leg up. Here we go. Here and here or here or down and up. Remember, soft bend in both knees. Either way, Feel the back of that leg. Yes, you can. Three, two, one. Stretch it out. Let's stay on that same side. Let's make it work. So you can either kickstand, touch it down with the knee, or jump, or do all that one leg. Here we go. Down and knee or down and jump. Tap and jump and up. You got power either way. You got lots of hamstrings and glutes either way. And breathe. Three, two, one, stretch. Same thing last time. Let's get it done last time. This side. Here we go. Take it down, Andy. Kickstand, knee or jump. I know that's a big burn in the back of the legs. I want you to watch that hinge. Not here. Right? Pull it in, press it up. With or without that, jump, Add the knee for power. 5, 4, 3, 2, stretch. Right, now we got all that on the other side. Four rounds of 20. Back to basics. Knee or jump, starting here. Here we go. Down and right hand up. How did I do that? And breathe. I gotta find my balance on this side. You do the same. Strong arms. Three, two, one. So this is my. I have less balance on this side, so I really gotta concentrate. I'm going to find a spot out in front on the floor. Zip up that core. Shoulders back. Here we go. Down and up. Up or straight arms. Really get them working Again. We're going for mobility with our upper body to keep it working. Yes, you can. Three, two, one, one. Stretch it out. Yes. Good work, team. Let's get it done. Ready? Here we go. Add your knee yes, obviously, I need that balance. I'm going kickstand with knee. And then as I'm gaining my balance, I'm gonna add that jump here. Hand up. Breathe. Hand up. Five seconds, then we're closing it out. Up top. Three, two, one, stretch. All right, team, can we get one more? I'm gonna try my hand at one leg. If that's not working, I'm taking a kickstand. Knee or jump. Last 20. Here we go. Knee. We're here. Jump. Breathe. Yes, you can. Let's get it done. Find that balance hinge. And up. Three, two, one. Yes. Stretch it out. Yes, team. All right, since we need that stretch now, let's go to that cardio mobility. Guess what, team, Last round we are down on the mat. So catch your breath with me. Grab a sip of water. Down on the mat, we got upper, lower, and core. We're getting it all in. All right, so we're gonna start with a side plank. So we only got right side two times. So regular and sweat. We're just gonna lift and lower and then sweat round. We're adding that knee. So we're here and up. If that's not right for you, you just hold it. Then we go other side. One round basic, one round sweat with knee. Then we're going to our swimming. If you can't get all the way down, you go to Bird Dog. And we will add a lower and we will add a pop up. I'll talk you through it as we go. Get set up for that side plank. This is a team lift and lower. Here we go. So you're up and down. If you need use that knee. Totally fine. It's only 20. If you're feeling that shoulder, rotate right here. Zip it up. Bring it up. Yes. All the way through. You can have this hand here too. We just want to make sure we're not leaning into it. Right. Open up, drive up through here and relax. Little stretch if you need it. If you're able, we're going to add that top knee with a little knee crunch. Totally optional sweat round. Here we go. Here and down. Here and down. For some people, that's a lot on that bottom leg. If that's you, just take it here and up again, we're going for mobility for the arms. You notice how much mobility I'm sneaking in, especially for upper body. 3, 2, 1, and relax. Same thing. Other side. I know. Usually when we think a body weight for arms, we think all push ups, all planks. We're mixing it up here. Here we go. So lift and lower. It's basic. So zip up in the core, open up the chest. Use that knee if you need to. Your entire core unit is working, even though that lower oblique is getting the most work. Yes, you can breathe. Lift from the hip. Remember, try not to to lean into it. Open it up and relax. All right, top knee with a crunch. Or just keep it going. Arm over and up. Let's get it done in three, two, one. Pull it in. Drop it down. Lift a knee. Or here. And man, my shoulder needs that mobility work, right? It feels harder than it looks. And here we go. Five. Still lift with that hip. Three, two, one. Stretch it out. All right, team, we are with our swimming. We're just gonna do regular swimming from for two. If that's not right for you, you've got that bird dog, right? So you're here or you're all the way down Swimming just like that. Join me in three and two in one here. Here we go. Opposite arm, opposite leg. You can start nice and slow. Then you lift those shoulders and those hips. You do not have to hyperextend, right? You can just keep it here. Just get the lift. Squeeze all the way through the back of the body. Full body. 3, 2, 1. Relax. Stretch it out. All right, so stretch it up here. All right, team, one more time. Just like that. Let's get. Get that core working with it, but tight through the back, shoulders, low back, glutes and hamstrings. Here we go. Swimming. You can do freestyle. You can do breaststroke if you want. I'm gonna keep it here up to you. But all through the back, glutes, hamstrings, shoulders, mobility. Three, two, one. Stretch it up. All right, watch me. One time, team, we got two sets of 20. Three, two, one. Pop it up. Pop it up. Lower it down. I want those elbows in tight so we really get the triceps. We got 20 and 20 team. Let's finish it out. Swim for four. Pop it up. Pop it up. Four, three, two, one. Pop it up. Pop it up. Pop it back slowly. Down. Elbows, bring them in. That's legs, that's core. Yes. You can finish it with me. And down. If that is not right for you, team, you just get bird dog. Just keep it moving. So much sweat. That seems appropriate. Let's get it done. Here we go. Four, three, two. Pop it up. Pop it up. Pop it back slowly. Down. 4, 3, 2. Take it up. Let's get two more. I know our time is up, but let's get it done to finish it out because this is it, team. Breathe. Yes. So much sweat. Breathe. All right. You stay in that child's pose. So what happens to me, team? Why do I not have any? Oh, this is it, right? You guys can always remember the workouts where I don't have a towel and I grab a paper towel. Okay, Grab yourself some water. You can hang out on that mat if you need to for a little bit longer. Otherwise, bring it up with me. Tap it out. Yes, team. You did it. Ha. How do you feel? Adjust that ponytail if you need to. I know I need to. Little taps out. All right, team. So that was it. Let's take it flat. Back down. Hold it here. Roll those shoulders. I hope that you are feeling strong and you are feeling good, Right? So as I was talking about before, sometimes when we see body weight on the title, we think either that it's going to be easy or that it's just going to be squats and push ups and planks. I wanted to give you extra mobility work. I wanted to give you compound movements, things where you could get that upper body working with the lower and really up that intensity. Stick it in that hamstring, right? Take it here. Up that intensity in different ways. So full body workout. Open it up to here and breathe. But again, with a lot of mobility. Right. Shoulders. I know. That's where I always feel tight and to open ourselves. Ourselves up. Right. Again, everything that we do in life, or so much of what we do in life brings us forward. Typing at our computer, sitting at our desk, holding and feeding our babies. Right? Looking at our phones, driving. And then a lot of our workouts. Right. Brings us here. Let's take it open. So I want everybody to stand right here with me. Feel that in your body and also feel that inside, right? What does it feel to be open and vulnerable and ready and accepting whatever is going to come your way. I want you to flip those thumbs to the back, but stay open. Drop those shoulders. Release that tension. Let your head drop to the side. What does that feel like? You are here. You are strong. You are capable. Capable. You are open. You are ready. So keep that in mind. Let your head drop to the other side if you can. Grab those arms behind. Ah. That's just what was coming to my brain when we're doing that opening movement with the plie. Everybody take it out right here. Press that heel to the back. Yes. Oh. How good does that feel? Not only in our body, other side. But inside need in our hearts and our minds, right? Huh? Sorry. Just feeling it today, guys. Feeling it thank you for being here with me. Roll those wrists, roll through those hips. Please make sure you check out all the links in the description below. Join us in the Body Fit Athletic Club. Make sure you're on the mailing list. Check out any equipment that you may be needing for Body Fit apparel. Of course, don't forget to subscribe to the channel. And when you subscribe, that helps me be able to keep making these. Check out my new Body Fit Moms channel for prenatal, postnatal, and mom content. And of course, leave me a comment. Let me know how you're feeling. How are you feeling? Are you open? Yes. Are you feeling good? I hope so. Thank you so much for being here today. One big deep breath in and out. Hold it here. You did it. That was your body weight. Tabata Sweat Workout. Great job, everybody.