Скачать или смотреть 24 Min Killer Tabata Hiit Workout at Home | No Repeat

Get ready for a very sweaty and intense bodyweight workout using the classic Tabata 20/10 interval format. In this session we will push through 6 different Tabata rounds with zero repeated exercises, targeting your legs, core, cardio endurance, and full body power.

This workout is not beginner friendly, but remember: go at your own pace. The key idea of Tabata is simple — 20 seconds is short, so give it everything you've got. The harder you push during the work interval, the more effective the workout becomes.

We start with a dedicated Tabata-style warm up to prepare the body, increase mobility, and help prevent injuries. From there we move straight into increasingly challenging rounds including leg burners, burpee madness, core destruction, athletic conditioning, and a brutal final finisher.

All exercises are bodyweight only, so you can do this workout anywhere at home. Just grab a mat, clear a little space, and get ready to sweat.

A cool down and stretch is included at the end to help your body recover after the intensity.

WORKOUT OVERVIEW

⏱ Timer: 20 sec work / 10 sec rest (Tabata)
🔥 Format: 6 Tabata rounds (No Repeat)
🏠 Equipment: Mat
💪 Focus: Full Body HIIT / Cardio / Core / Power
📍 Location: At Home
🧠 Level: Intermediate to Advanced

00:00 Intro

00:37 TABATA 1 – WARM UP

Side Bends
Hip Circles
Lateral Lunge
Knee Drops
Inchworm
Plank Switch
World Greatest Stretch
Run on Place

4:38 TABATA 2 – LEGS + POWER

Jump Squats
Jump Lunges
Squat Pulses
Skater Jumps
Squat to Calf Raise
Lateral Lunges
Reverse Lunge to Knee Drive (R)
Reverse Lunge to Knee Drive (L)

8:43 TABATA 3 – BURPEE MADNESS

Burpees
Burpee to Tuck Jump
Plank Jacks
Mountain Climbers
Inchworm Jump
Push-Up to Shoulder Tap
Half Burpee Fast Feet
Chest-to-Floor Burpee

12:45 TABATA 4 – CORE DESTRUCTION

V-Ups
Bicycle Crunch
Hollow Body Tuck
Russian Twists (Feet Elevated)
Leg Raises
Plank Ladder
Crossbody Mountain Climbers
Sprinter Sit-Ups

16:47 TABATA 5 – ATHLETIC CHAOS

High Knees
Shuffle + Floor Touch
Broad Jump
Single Leg Hops (L)
Single Leg Hops (R)
180 Jump Squat
Squat Hold Punches
Jumping Jack Variation

20:50 TABATA 6 – FINISHER FROM HELL

Bear Crawl Forward / Back
Bear Shoulder Taps
Plank to Frog Jump
Squat to Ankle Tap
Curtsy Side Leg Lift (L)
Curtsy Side Leg Lift (R)
Burpee to Squat Hold
Plank Hold (All-Out Tension)

24:52 Cool Down

Push hard, keep moving, and remember: it's only 20 seconds.
You’ve got this. 🔥

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🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
Dumbbells
https://amzn.to/4bFQsWu

Parallettes
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Kettlebell
https://amzn.to/4rF4rR1

Mini Band
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Pull Up Tower
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♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.