Updated: Oct 12, 2021
Here is a great workout for you if you don't have any weights to hand - all you need is your own body and an elevated surface like a chair / sofa / bench / bannister or worktop. We work a bit of everything in this workout and there are lots of options to adapt exercises for you.
Tabata is a form of interval training where you do 20 seconds work followed by 10 seconds rest, repeat that 8 times for a total of 4 mins work. I've got 6 rounds for you in this workout so you'll be doing a total 24 mins workout.
In the video below I use the rest / recovery time between sets to show you what we're doing next and to demo variations for you to follow. So grab your drink and get yourself ready for the next set. If you need to pause me to recover for longer between the sets (or speed me up if!) then do.
Please warm up beforehand and don't forget to stretch afterwards.
Here are the exercises:
1a. Pulse squat holds
1b. Squat jumps or squat to calf raises
2. Elevated forward fall to push back up with air shoulder press
3a. Static lateral lunge with floor touch
3b. Alternating lateral lunge (with jump)
4a. Elevated row
4b. Alternating forward lunge (with jump) and pull back
5a. Power knee left
5b. Power knee right
6a. Curtsey lunge (with hop)
6b. Squat with butt kicks
Each set you do for 4 minutes, alteranting 20seconds work with 10s rest.
Here is the follow along video: