It’s been a while since I’ve posted a full workout on the blog, I’ve been sharing a lot of my workouts on Instagram instead. Full blog posts are time consuming and with a full-time job, it’s a challenge to find time. I finally had some time during the Red Sox games (shhh…) to sit and edit photos. I swear I was paying attention to the games but mostly only when something exciting happened—the innings were so long!!! Game 3 was 18 innings! I did not stay up for that game though, only made it until 1am. Anyways let’s get to the workout.
Today’s workout is a low-impact, bodyweight workout meaning you don’t need any fancy equipment and there’s no jumping involved, all you need is some space and a block (or small pillow will do).
You may be wondering how a Tabata workout can be low-impact? Well don’t underestimate it until you try–I promise you’ll have your heart rate up with each of these moves.
This workout consists of 3 Tabatas. Each Tabata has 2 moves with 4 rounds of each set, for a total of 4 minutes of work. Make sure you have a tabata timer. I used this one from a free app I download. Or you can purchase this one on Amazon:
Gymboss Interval Timer and Stopwatch – Violet/Pink Metallic Gloss
As always, make sure you are properly warmed up before.
Low-Impact 30 MIN Tabata Workout
Targets: Arms and Abs
Equipment Used: 1 block or small pillow
TABATA 1
Move 1: Push-ups to Toe Touches x 20 Seconds
Start in a plank position. Reach your right hand back to touch your left toe while keeping your legs straight and but in the air. Return back to plank and do two push-ups. Return to plank then reach your left hand back to touch your right toe.
Rest for 10 seconds.
Move 2: Yoga Crunch x 20 seconds
Lying on your back grab a block or small pillow and hold in between your hands. Starting with your arms straight and behind your head with the block in hand, lift your head, neck, and shoulders off the ground and reach your arms forward towards your legs as you simultaneously lift your legs straight up over your hips, trying not to bend your legs. To modify, keep a slight bend in your legs. Place the block or pillow in between your legs for a hand off and then slowing bring your body back to the ground without your head, shoulders and feet touching. Repeat the same move while grabbing the block back into your hands.
Rest for 10 seconds.
Repeat moves 1 & 2 for a total of 4 rounds (4 minutes of work)
TABATA 2:
Move 1: Bear Taps x 20 seconds
Start on your hands and knees, keeping your hands beneath the shoulders and knees beneath the hips. Raise your knees a few inches off the floor while propping yourself up on your toes. Rotate your right hip in while releasing your right foot and left hand off the ground and tap your left hand to meet our right foot. Return to start and alternate to do the other side.
Rest for 10 seconds.
Move 2: Reverse Bear Taps x 20 seconds
Start in a reverse tabletop position with hands beneath the shoulders and knees over toes. Reach your right hand (while raising your left foot) to touch your left toe. Come back to start and do the same on the other side.
Rest for 10 seconds
Repeat moves 1 & 2 for a total of 4 rounds (4 minutes of work)
TABATA 3:
Move 1: Oblique Crunch x 20 seconds
Lying on your back with your knees bent and legs at an angle greater than 90 degrees grab a block or small pillow and hold in between your hands. Starting with your arms straight and behind your head with the block in hand, lift your head, neck, shoulders and back off the ground while reaching your arms forward toward your right side rotating your torso as you simultaneously lift your right leg straight. Then come back down to start. Repeat the same move on the other side.
Rest for 10 seconds
Move 2: Bicycle Crunch x 20 seconds
Lying on your back in reverse tabletop with your knees bent at 90-degree angle, butterfly your arms and place your palms behind your head. Lift your head, neck and shoulders off the ground and reach your right elbow to touch your left knee as you straighten your right leg forward to a hover. Keeping your body up, rotate to the other side by meeting your left elbow to tough your right knee.
Rest for 10 seconds
Repeat moves 1 & 2 for a total of 4 rounds (4 minutes of work)
Rest for 30 seconds and then Repeat Tabatas 1- 3
Did you try this workout? I’d love to know what you thought–let me know below!
Xoxo
Marisa
