FULL BODY TABATA

PROGRAM OVERVIEW

FULL BODY TABATA is a program that utilizes short Full-Body Tabata workouts and minimal equipment to help you get into fantastic shape. The program is low volume high intensity. If in the beginning, you are struggling to keep up you have the option to either decrease the amount of resistance you are using. (ie lower the weight of the dumbbells or tension of the band) or alternatively, you can take longer rest periods. The goal is to follow along and use as much weight as you can handle. You should feel out of breath during and at the end of the workout.

LEVEL
◼︎ All Levels

WORKOUT LENGTHS
◼︎ 20 Minutes
 
PROGRAM DURATION
◼︎ There is no set length you should stick with the program for between 6 – 8 weeks. Although if you are still seeing results the program could be run for up to 12 consecutive weeks.

 

SETS AND REPS
◼︎ The Sets and Reps will be as many as you can do with good form in the allotted time. 

 

REST PERIODS
◼︎ For this program, rest periods will be 10 Seconds between sets with a 1-minute break between Rounds.

 

EQUIPMENT
◼︎Dumbbells
◼︎Resistance Bands
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation

WORKOUTS

Play Video

WORKOUT 1

DESCRIPTION
Hi Team, Here is another fantastic Full Body HIIT Tabata Workout for you. This one is 20 Minutes and focuses on Big Compound Exercises. Using compound exercises can significantly boost the benefits of a workout. Compound exercises burn more calories. The body expends 5 calories of energy to consume 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure. Compound exercises improve intermuscular coordination. Compound exercises that involve multiple joints and move the body through all three planes of motion can improve how muscles work together to produce and control force. Compound exercises elevate the heart rate and provide a cardiovascular training benefit. Compound exercises involve large amounts of muscle tissue, this challenges the heart to pump blood to multiple areas of the body to keep the muscles fueled and active placing an increased cardio demand.
 

☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix

 
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
 
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation
 
Let’s go workout! ❤ Winter
Play Video

WORKOUT 2

DESCRIPTION
Hi Team, Here is our first awesome 20 Minute Full Body BEACH Tabata Workout for you to try. The only piece of equipment you need is a set of Resistance Bands or substitute with a set of light dumbbells. I filmed this workout on my recent holiday. I wanted to show people that you don’t need access to a lot of equipment to stay in shape. A set of bands and 20 minutes is enough to get in a challenging workout. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
 
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
 
SUPERSET 1
◼︎ 20 SEC – BAND SHOULDER PRESS | REST 10 SEC
◼︎ 20 SEC – BODYWEIGHT SQUATS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – BAND PULL APART | REST 10 SEC
◼︎ 20 SEC – ALTERNATING LUNGES | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – BAND LATERAL RAISE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING ANTERIOR REACHES | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – BAND BICEP CURLS | REST 10 SEC
◼︎ 20 SEC – ALTERNATING REVERSE LUNGES | REST 10 SEC

 60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
◼︎Resistance Band or Light Dumbbells
 
Let’s go workout! ❤ Winter
Play Video

WORKOUT 3

DESCRIPTION
Here is an awesome 20 Minute Full Body Tabata Workout for you to try. The only piece of equipment you need is a set of Dumbbells. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
 
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32

 

EXERCISES
SUPERSET 1
◼︎ 20 SEC – ALTERNATING LUNGE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING PLANK ROWS | REST 10 SEC

SUPERSET 2
◼︎ 20 SEC – SINGLE LEG DEADLIFT | REST 10 SEC
◼︎ 20 SEC – PUSH-UPS | REST 10 SEC

SUPERSET 3
◼︎ 20 SEC – COSSACK SQUAT | REST 10 SEC
◼︎ 20 SEC – ONE ARM SNATCH | REST 10 SEC

SUPERSET 4
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – RUSSIAN TWIST | REST 10 SEC
 
60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
◼︎Dumbbells
 
Let’s go workout! ❤ Winter
Play Video

WORKOUT 4

DESCRIPTION
Hey everyone! Now I have to be honest I thought about not uploading this workout for a few reasons.
1️⃣ I tested this workout the other day and got through it well hence why I called it Beginner.
2️⃣ I made the mistake of training my upper body the night before so I struggled to do the Knee Push-Ups and Mountain Climbers. Eight rounds with only 10-sec rest were brutal! This wasn’t my strongest performance so felt a little bummed.
3️⃣ Normally my dogs are in a room when we film but for some reason, they were out roaming. So apologies for having to look at my Shiba’s 🐕 butt!
4️⃣ Being a perfectionist can be paralyzing at times so in 2021 it’s about getting content out to you guys even if I fail, make a mistake or think I could have done better. Because life isn’t perfect and neither is your training journey.
🤗 So join me in having a go at this workout as it was a sweaty full-body workout! TAG @phoenix__nation
 
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 8 Of Each Exercise

EXERCISES
◼︎ 20 SEC – RUNNING | REST 10 SEC
◼︎ 20 SEC – KNEE PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
◼︎ 60 SEC – REST at the end of each round

EQUIPMENT
◼︎ None

Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Guys, We love listening to our fans. And the requests have been coming for me to do a Kettlebell workout. So this week we have a 20 Minute Kettlebell Hiit Tabata WorkoutThe unique shape of the Kettlebell allows for greater endurance and smooth transition in the core lifts like swings, cleans, press, snatch, and squats. There is something about them that just feels different from holding a dumbbell. And for exercises like swings, they are the ultimate training tool. So grab yourself some Kettlebells and are you ready to get started? Let’s GO! Winter 💦 💪
 
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Mins
❤︎ Sets: 32
 
EXERCISES
ROUND 1 ◼︎ 20 SEC – KETTLEBELL SWINGS| REST 10 SEC | 20 SEC – THRUSTERS SETS | 
ROUND 2 ◼︎ 20 SEC – SQUAT + KNEE LIFT | REST 10 | 20 SEC – BICEP CURL
ROUND 3 ◼︎ 20 SEC – GORILLA ROWS | REST 10 | 20 SEC – REVERSE LUNGE
ROUND 4 ◼︎ 20 SEC – HALOS | REST 10 | 20 SEC – ALTERNATE SHOULDER PRESS

 60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
◼︎ Kettlebells 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
 
Let’s go workout! ❤ Winter

COOL DOWN STRETCH

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.

WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

 

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

 

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

 

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

 

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

 

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

 

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

 

EQUIPMENT
◼︎ Yoga Mat

 

Let’s go workout! ❤ Winter
 

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