35 Minute Dumbbell Tabata Burner Workout for Strength & Cardio

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell tabata burner workout. So in this workout, we will work your entire body for strength and cardio using a set of dumbbells in the traditional tabata format of 20 seconds of work, followed by 10 seconds of rest in four minute rounds. As always, I will give you lots of different options, so listen to your body and work to your level. All you need for this workout is a set of dumbbells and a mat. Are you ready? Let's do it. Okay, so go ahead. Let's start moving. March it out here. Roll through those shoulders to the back and to the front. Let's get those muscles warm. If you want to jog, that is okay, too. Going about 30. More time. Good. Let's take it out. Nice and wide. Drop that back knee. Drive through the front heel. I know it's tempting. Your quad wants to do more of the work. But let's get the glutes and hamstrings engaged. 10 seconds to go. Yes. After this, we get a full minute of leg break. Three, two, one. All right, guys, two rounds of pulsing your back. I know it's a little different. Let's keep those shoulder blades in. Here we go. If you're using your kettlebell, start with one side. I'm going to tell you at the halfway point, but pull those shoulder blades in. Breathe. We're at 10 seconds. Switch your sides if you got kettlebell. Otherwise, keep pulling those elbows into the back. Shoulder blades in. 5, 4, 3, 2. Little stretch. Bring it up. We're gonna do the same thing a little differently. We're gonna take it out to the side. Shoulders back, zip up the core. Here we go. 20 seconds. Still think about bringing the shoulder blades in. Even though we're thinking elbows up and wide. Eyes can be down, so you're not pulling that neck. 5, 4, 3, 2. Breathe. Let's give your hands a little break. Drop them down. Last round, we're gonna alternate those lun. You can jump it. You can reach it either way. Here we go. So here to here. Join me for 20. Or that split lunge jump up to you. I want you to still get low, get the power. Because this is our power move. Either here to here or five seconds. Four, three, two, one. Right. All right, power pull with that row. Grab those dumbbells one last time. Last set of 20. Hinge. Here we go. You got the kettlebell. You won't be able to go as quick if you can alternate power. Power safely. 5. No now. 5, 4, 3, 2, 1. Ha. Relax, team. Drop them down. One more circuit down. I told you it moves fast, but it moves fast. Quick sip. How is that heart rate? Hope it's feeling good. All right, guys, so you can keep the cardio going if you want. If you want to just do little tap backs, or if you want to keep with that lunge jump or lunge tap. Watch me. We got two rounds of upper and lower. We're gonna put our dumbbells to the side. We're gonna get a round of core and cardio. All right? It's gonna be some up and down, but most things, we're gonna go two sets in a row to two sets of our regular jacks. You can do it low impact, you can do it high impact. Then two sets of our regular plank on our elbows. If you're in my pre post group, I want you to stay here and just tap it back, tap it back. Then we'll mix up our jacks two times, then we'll mix up our plank. I'll talk you through it. Go ahead, give yourself some space. Make sure your weight is out of the way. We're getting some cardio. Ready? 20 seconds of jacks up and down. Nice and light. Low impact is here. Totally fine. As long as you're nice and precise in those moves. You can go quicker if you want, but I want strong muscles, so not just here. Really tight in the arms. Tighten your legs. Three, two, breathe. Good, we're gonna do that one more time. Catch your breath for 10. Now it's five jacks again. Whatever you got. Here we go. 20 seconds of jacks. You can take it. Take it low. You're still gonna get that heart pumping. Our goal with this mid circuit is cardio and core, so keep it moving. Nice and strong. 5, 4, 3, 2, 1. Let's take it down for a little core. All right, team, breathe. Heart rate is up, so catch your breath if you need to modify pre post doctor, Tap it back, tap it back. Everybody else, hold for 20. Here we go. On your elbows. Breathe. Zip up in the core. Think about bringing those hips together, bringing the ribs together, navel to spine, lifting in the center. 3, 2, 1. Stretch it back. We're gonna stay here for one more set of 20. Again, free post. Er. Anybody who needs to modify, just tap back. Everybody else, join me here for 20. I want you to have those arms shoulder width apart. That's going to keep us from internally rotating with those shoulders, putting pressures on the shoulders. So take your hands out. Elbows, shoulders, hands Are all level again. Zipping up. So you're lifting a bit, but you're not here. But you're not here. Three, two, one. Bring it up. Two minutes down, two to go. All right, so with our jacks this time, we're gonna go arms out, legs out. Here we go. Nice and strong. Low impact. You're here. But again, I want you to really pull, push, pull. Ten second. Yes. Strong with those arms. Three, two, one. Breathe. One. Last time with Jax. Let's make it good. Are we ready? Five seconds to breathe. Nice and strong. Jump it or step it. Here we go. Last time, Jax. Make it good. Again. Push, pull, pull, push, pull, push. 10 seconds to go. Light on those feet, soft knees. You got this. 3, 2, 1. Breathe. One more minute. Two sets of 20. We're gonna hip drop with our plank. If you're pre post, I want you to cross it back over. Cross it back over. Everybody else take it. Here, join me. Down, up, down, up. Drop it. There we go. Yes. Good. 5, 4, 3, 2, stretch. Same thing again. Again. Modification. You're crossing and back. Cross over and back. Everybody else here. Here we go. Last 20. Down, up. Drop the hips. So we're engaging the obliques, those side abs, but we're still lifting up in the center. So pull that belly button up towards the sky by staying engaged. Three, two, and one. Stretch it back. Nice little break from our wakes right in the middle, right? Grab a quick sip. Three, four rounds down. Guys, we're doing it, all right? So watch me. If you want to keep those jacks, whatever you got, you want to keep them going. Up and out. I'm gonna preview your next moves. You can just take a real break too, if you want, because we just did that cardio. All right, guys, so we're gonna start with a deadlift. We're here. Nice and slow and controlled. Hinge up and down, right? Then we're gonna take it. One dumbbell or two? We're gonna go triceps, side knee. I'm gonna go one dumbbell. If you have lighter, you can go two. Then we're gonna go one legged deadlift to the right, one legged dega lift to the left. We're gonna go tricep, side knee, all on one side. Tricep, side knee, all on one side. Then we're gonna do a swing for two rounds. I know it sounds confusing, but you can do it. Go ahead and roll those shoulders back. Grab your weights. Here we go. Hinge. When we get to that last round of swings, you can always just come back to this move, you can keep it this regular deadlift the whole time. Eyes up, flat back dumbbells. Stay close to the front. Five, four. Back to basics. Three, four, two, and one. All right, one dumbbell or two? We're alternating our side knees to get a little core. We're going up top, behind your head. Elbows in to get triceps. Here we go. Down. Side knee. Elbows in. Down. Yes. Here we go. So that third round, I forgot to say with this one, is going to be pulses. Yes. Last one. All right, guys, we're gonna go 20 seconds on the right. 20 seconds of the left. If you need to stagger and do that kickstand deadlift, that works too, if you can take the leg off the ground. Here we go. Here and here. Or here. Kickstand. We won't get very many, but really get the back of the legs. Kickstand or one leg. Eyes up. Breathe. Yes. Five seconds. Last one. Little stretch back. So we're gonna stay with that deadlift. Other side again. You can do that kickstand or leg up. Here we go. Dead lift. Keep those dumbbells close to the front of your body. Either way, very focused. I know that heart rate's gonna get down a little bit. That's on purpose. So we can be working those intervals. This is fine, too. 5, 4, 3, 2, and stretch. Yes. All right, guys, so watch me here. One side. We're gonna pulse for three, then side knee. Here we go. Three, two, one. One. Side knee, same side. Three, two, one. Inside. I told you we'd have to do a little bit of thinking. It wouldn't be all of the same in these intervals. One more. This side. Elbows in. Make them burn. Yes. Breathe for 10. Same thing. Other side. Three pulses with the triceps. Side knee. Zip up that core. Bring it up. Here we go. 3, 2, 1. Side. 3, 2, 1. Pull it in. Try to get that dumbbell as far behind the head as is comfortable and safe. The further down you can get, the more we're going to work the back of those arms. Last one. Make it good. Yes, good. All right, one or two dumbbells. You can do that traditional swing. You can do the deadlift. You can do the skier. Up to you. Here we go. Power it back. Power it up. Only 20. If you're not comfortable with the swing, I want you to take it to that hinge to that deadlift we did in that very first round. If you can power it up. 3, 2, 1. Little stretch. Same thing. One more time, then this round is done. We're just going to keep the power with the legs. Shoulder blades back. Skier or regular? Here we go. Power. 20 seconds. Finish strong. Yes. Keep it going. 10 seconds. 5, 4, 3, 4, 2, 1. Let it relax. Pedal those feet. You did it. One more circuit down. How we doing, guys? Breathe. All right, Take it just your side, knees, side knees. If you want some cardio, grab a quick sip of water first. We got one minute. All right, guys, last upper and lower circuit, and then one more cardio core. It's going to go by really quick. Quickly. Watch me transverse, which we're going to open out on the diagonal. It's like a plie squat. Drop it down, step it in. We're going to alternate, right? Then we're going to jump it down. It's going to move quick. We're going to do a chest press regular and then close. Regular and then close. Then while we're going to take it, we're going to pulse. 3, 2, 1, up, all on one side for 20. 3, 2, 1, up, all on one side for 20. Then we'll pulse on our back with our chest press regular and then close, and then we'll jump it. All right? It'll move quick, but we'll get there fast. Grab those dumbbells. Start with that alternating transverse. Toes out, step out on the diagonal. Here we go. Drop it low and in. So the transverse, you're just opening up on a diagonal as if that front part, if this is 12, I want you to think of it as sort of your five and your seven. Does that make sense? And otherwise it's just a plie squat. Last one. So if you feel more comfortable, just plie. That works too. All right, guys, go ahead and bring it down quickly. My pregnant mama's. Lift up in that bridge. Everybody else, you can stay here. Up, turn them in, up, turn them out. Anybody can do this bridge if you want, but your legs might need a little break. But if you are pregnant, second or third trimester, you might want to be elevated a bit. Up to you and how you feel. 3, 2, 1. Relax. Bring it up slowly, pulsing all on one side in the transverse Again, if you feel better, just step out into the plie transverse. Here we go. Pulse. 3, 2, 1. Step it up. Same side. 3, 2, 1. If you want, you can just do plie out to the side. Squeeze it in, inner thighs. Three, two, one. One more. Yes. Shake it out. We're gonna stay here. You can do it. Shoulders back. If it feels better to put those dumbbells on the legs, you can. Otherwise, in the center. Step it out. 3, 2, 1. And up. 3, 2. Squeeze those inner thighs together. Drop it low. Squeeze in the butt. Lots of legs, but inner thighs, especially as you bring it in. One more. Three, two, one. Relax. Yes. Two minutes down, two to go. Bring it down slowly. You can be in that bridge or not. We're gonna post regular. Here we go. Halfway up. Pulse. We're just gonna keep it with that little lift, okay? So keep it small. Think about those chest muscles, that core engagement. You also have the option to come up in that tabletop if that feels good for you. 3, 2, 1. Relax it down for just a second. But we're gonna stay here. Turn those elbows in with a regular close grip. But it's a pulse. Here we go. So really small. This one kind of bothers my shoulder a bit, so I'm going to take it even smaller. But it's up to you again. You can have a little bit of tabletop for core. Even if you think 90 degrees, you're gonna really feel that. Five seconds. Yes. Three, two, one. Bring it up. All right, guys, no weights. Let's take it to a transverse. Jump. So take it down. Jump. Take it down. Jump. Here we go. 20 seconds. 20 seconds. Yes. Breathe. Drop it down. You can step it, too. You don't have to jump. Keep it low. Impact. Be where you are today. 5, 4, 3, 2. Breathe. Awesome, guys. Let's just do the same thing again, right? Let's just get it done. I know. A little bonus on the legs because we're gonna get some bonus on the arms. Here we go. You can either step it last 20 of this round or jump it. Jump it up to you. Yes. 10 to go. Whatever you got. Cardio and core is coming. 5, 4, 3, 2. Breathe. Grab a quick sip, team. We are really in the home stretch. One minute to breathe. Last round. All right, team, so breathe. We're gonna take it with just our regular shuffle. Two times through, we're gonna take it on our back. You're gonna do a bridge if you need to modify. Otherwise, dead bug, dead bug. Then we're gonna shuffle and add a pop back or a burpee. It's gonna be up to you. And then we're gonna take it with that dead bug push. 10 and 10. And then we're gonna take it with a bicycle. Does that make sense? It will. Don't worry about. All right, guys, so dumbbells out of the way. This is your cardio core push. I'm gonna give you different options. Shuffle can be a double step or Quick shuffle. We'll do it two times through. We'll do the dead buck. We'll shuffle. We'll add a pop back or a burpee. Or you can keep the shuffle. All right, go ahead. Nice athletic stance. Zip up the core. Shoulders back. Shuffle. 20. Yes. Or double step up to you. Keep it going. Yes. Shuffle, shuffle. Five seconds. Yes. You got it. And relax. Nice team. All right, breathe. We're gonna do that one more time so you can get one minute down. Zip it up. Shuffle. Moving laterally again. If you don't have as much space as me, just keep it small. Just move your feet right. You can do that double step or single step. If that's the space you got, you'd be where you are today, physically and otherwise. Last one. Breathe. All right, bring it down on your side to your back. Pregnant mamas especially. But if you're not, you're still healing. That doctor, take it to that bridge. Otherwise, here we go, guys. Extend it out. If this feels like too much for you, you can also just tap. We want to think about that decor. Closing everything in. So hips to ribs, ribs in, hips towards each other as if they're being pulled together with magnets. Three, two, one. Hug them in. This time, if you want to lift the shoulders, pull everything in. As long as we're not pushing out there, we can pull in. Keep it here. Tuck that chin. Breathe again. That bridge. Is that modification? Especially if you're second or third trimester, but everybody can do this dead bug. It's decor otherwise, but figure out how it works for you. Breathe. Really get that stretch out of it too. Last one and relax. Good, guys. Bring it up. All right, if you want on the edge of that shuffle, you can pop it back or you can burpee. Here we go. So shuffle. You can just keep the shuffle or do a little pop up or full burpee. Down and up. Up to you. Shuffle, shuffle, shuffle. We're gonna do this two times through. Shuffle, shuffle, shuffle, pop it back. Last one. Breathe. Hopefully that made sense. I know we're moving fast. All right, here we go. Zip it up. Shuffle, burpee, shuffle, pop or just shuffle. Take it. Here we go. All the way down, all the way up and up or pop back, pop and up. Or just your shuffle for 5, 4, 3, 2. Breathe. All right, guys, bring it down. Okay, pregnant mamas, keep it in that bridge. Pre post. Doctor, keep that dead bug. Everybody else, slow. Let's take it just here. We're just gonna skip that push because we're gonna run out of time. Just take it side to side, but slow. 5, 4, 3, 2, 1. Hug it in again. If that feels like too much, just here to here or that bridge. Stretch for three, two. Deep core. Zip up that core. Breathe. Last 20 here. Yes. Breathe. Keep it going. Five, four, three, two, and breathe. Hug it in. Good work, team. Bring it up. All right, I think we got time for one quick bonus move. I think our legs are tired. Let's keep it down here. Let's get a little core. Watch me here. Arms and core. Down, down, up, up. You love it. Rotate either on your knees or down, down, up, up. Rotate to that side plank here. You can do this. We're gonna go 40 seconds. Get it done. Here we go. Down, down, up, up. Rotate. Side plank switch. Down, down, up, up. It's gonna be fast, guys. So again, pre post doctor, you can stay on those knees or anybody else who needs to modify. Down, down, up, up. We're halfway there. 20 to go. Make it good. Can you get a little quicker center with that full rotation? Really open it up, down, down, up, up. 10 to go. Down, down, up. I know you guys hate hearing me say that. Let's get one more. I know we're over at 40, but you can do it. Yes. Relax. Stretch it back. Breathe. Nice work, team. How do you feel? Open up that chest. Let's come up on all fours. I just want you to roll through your back. Cats a cow. Cats a camel. And breathe. I know those were. I don't know what we want to call it. Crazy tabata. We didn't quite move as literally in those alternating as we normally do. Sit back one more time and breathe. If it is comfortable for you. Let's take it to a pigeon stretch. So you're gonna cross it over. If this feels like too much, you can stay on the knee or you can do seated either on a chair or sitting on the floor. Just like this. But pull that knee in anyway, guys. Just trying to find ways to mix it up with our tabata so we could add in a little more burn. Right? How about those pulses? Switch your sides from that full plank to here. Or again, you're seated here, so hopefully you enjoyed it. Breathe. Let's come to a seated position. Let's take those feet together. Whatever is comfortable for you. You can also do this seated in a chair if you just want to open it up and let your head and neck drop into that. Be sure to like this video and subscribe. Subscribe. Don't forget to subscribe. Really breathe into that when you subscribe it helps me be able to keep making completely free workouts for you here on my YouTube channel and also helps me reach more people. Stretch it over. Let your head drop into it and other side and be sure you click the links in the description below. You will find out information about my Body Fit Athletic Club. If you're looking for some more support, some more accountability, it's been a lot of fun. You get a new challenge every month, complete with weekly and monthly workout calendars. You get a nutrition guide designed by Vivian, our Body Fit dietitian. You get direct personalized support and guidance from myself and from Vivian. And you just get to connect with other bodyfitters. It's been such a fun group guys, so check it out and join us. You can also click the link and find out information on my ebooks and programs and nutrition guide on my website. And again, don't forget to subscribe. Breathe. Let's take one arm across, drop your shoulder, roll through the wrist. You can look at all the playlists, see what I have. I have lots of other Tabata dumbbells, kettlebells, no equipment, prenatal, postnatal, core bands. Check it out. Roll through. Let's take your fingertips down, stretch through that wrist head. Drop to the side and other side. Make sure you hydrate. And again, don't forget to subscribe. One big deep breath in and out. You did it. Thank you for showing up and moving your body with me. You did it. That was your dumbbell Tabata burner workout. Great job everybody.