High-Intensity Bodyweight Tabata Workout [Episode 62]

Workout of the Week Episode 62

Welcome to Episode 62 of the Challenge of the Week series from Bloom to Fit. I hope you're ready for this high-intensity bodyweight tabata workout.

This week's bodyweight tabata workout will give your lungs some real work. We're only using one bodyweight exercise for this one so you can literally do it on the spot where you're standing. Just prepare to burn some serious calories.

No gym is required. All you need for this one is a timer and a little bit of space to work with. Let's get right into it.


Bodyweight Tabata Workout

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 10 - 15 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • ​A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Fitness Challenge

This week’s workout is the Bodyweight Tabata Crusher. It's a simple workout built around one of my favorite high-intensity bodyweight exercises - the (on-the-spot) sprint.

Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete 2-3 rounds of the following Tabata:

  • 20 seconds of on-the-spot sprints
  • 10 seconds of rest

I recommend you rest 2-3 minutes between your Tabata rounds (or as needed).

This workout will have your lungs burning fo sho! The faster you go and the higher you drive your knees up during the sprint, the more challenging it will be.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

After Your Workout

When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

How to Make Modifications

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Bring down the speed of your sprints (turn it into the on-the-spot jog), or
  • Complete only 1-2 Tabata rounds

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Minimize your rest between your Tabata rounds, or
  • Really push the pace on the sprints

Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!

Need a Full Challenge?

If you enjoyed this workout, then you're going to love the 21 Day Body Blast Challenge I've put together. It's a 3-week fitness challenge designed to help you get started with your fitness journey with unique and challenging bodyweight workouts.

Click here to check out the Body Blast Challenge

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Download This Workout

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!