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Last week I was privileged to be able to join some incredible bloggers on a dream vacation. We enjoyed sun, sand, and an incredible blog conference at sea on “The Power Of You” cruise. I was honored to be a part of such an event – I actually got to teach a class and lead a workout on the boat! Today I wanted to share that workout with all of you here on Tone and Tighten!
The two biggest challenges with this one was A) not having equipment readily available and B) working out with people of all experience levels. Never being one to back down from a challenge I came up with a pretty killer workout! No equipment necessary for this one – it’s a Tabata interval workout with bodyweight only. The cool part is you can modify all these exercises to push the absolute beginner all the way up through fitness expert! I received positive feedback from everyone who ran through this on the cruise; hope you like it as much as they did!
This workout follows a Tabata interval format (intervals with two times the workout phase as the rest phase). I’ve got six exercises below; you will do 20 seconds on (as hard as you can) and 10 seconds off (rest) four times per each exercise. You get a one minute rest after completing two exercises. Confused? Maybe a little bit. Will you understand clearly in a minute or two? Definitely!
Warmup – walking, stairs, a jog around the block, even high knees for a minute or two… anything to get the blood pumping.
The workout
Push ups
Easiest = on a wall; Hardest = Full push up on your toes.
20 seconds on, 10 seconds off, repeated four times
Air squats
Easiest = mini squats (only a partial squat through as much range of motion as you’re capable of); Hardest = jump squats.
20 seconds on, 10 seconds off, repeated four times.
Rest = 60 seconds
Sit ups
Easiest = crunches; Hardest = full sit ups.
20 seconds on, 10 seconds off, repeated four times.
Jumping jacks
Easiest = side step left and then sidestep right, repeat; Hardest = full jumping jack.
20 seconds on, 10 seconds off, repeated four times.
Rest = 60 seconds
Triceps dips
Easiest = partial dip with feet on floor; Hardest = full dip with feet on chair in front of you.
20 seconds on, 10 seconds off, repeated four times.
Lunges
Easiest = alternating partial lunge; Hardest = alternating jump lunges.
20 seconds on, 10 seconds off, repeated four times.
And you’re done!! This one is absolutely a total-body burner! Hope you enjoyed it!
Looking for more amazing at-home workouts? Click right here!
Maybe you’re just interested in burning a ton of calories in a hurry? I’ve got you covered with our quick workout category right here.
HIIT more your style? Yeah – I’m got those, too, right here!
Make it happen,
Jared
By Jared Beckstrand