Total body + Tabata Workout

Hi friends! How’s the morning going? Hope you’re having a wonderful day. Thank you so much to all of you who have submitted applications for the part-time position. I added a little update to what the position’s tasks, but they will vary on a weekly basis depending on what’s going on. I will be so thankful to have an extra set of hands with the behind-the-scenes tasks, especially for days like yesterday when I have a babysitter for a few hours, and my dentist appointment ends up taking up the entire block of time. Cool, bro.

I taught a sweaty Spin class,

Spin it to win it

and we had an awesome Lemon-Thyme Chicken dinner from the Fed and Fit cookbook. I picked this up last week and I’m so excited to try out some new dinner recipes! While I feel like I could (and usually do) eat the same 5 things for breakfast and lunch each day, I have to switch it up for dinners for the sake of the fam. I’m always looking for new ideas, unless I can make it a Blue Apron week haha. 

Fed and fit

(I LOVE her red dress on the cover. So gorgeous)

This morning, I’m sharing a workout that I originally created as part of Summer Shape Up. It combines one of my favorite strategies for building lean muscle and burning calories quickly. I also think these types of workouts are the most fun: you’re always moving, sweaty, and it’s over before you know it. You can use the weights portion as a bit of *recovery* before jumping back into the Tabata blasts.

Something to keep in mind: Tabata workouts are an advanced form of training. If you’re beginning your fitness journey or just getting back in the swing of things, you can do 4 minutes of brisk walking or jogging instead. It will still elevate your heart rate in between sets.

Total body tabata blast a strength workout with heart-pumping terabit rounds

Here’s the workout if you’d like to give it a try! Pin it for the next time you need a little gym inspiration. 

Combine compound strength exercises with calorie-torching Tabata intervals for an effective and sweaty workout! Pin this for the next time you need gym inspiration :)

Combine compound strength exercises with calorie-torching Tabata intervals for an effective and sweaty workout! Pin this for the next time you need gym inspiration 🙂

Tabata workout

Form cues:

Curl to press: challenge yourself with the weights! Make sure to keep your chest lifted and exhale as you press the weights overhead. Keep your weight in your heels as you squat, and think about sinking your booty down and back. 

Curtsy lunge to side lift: as you exhale, lift the back leg out to the side. Really think about squeezing your glutes to lift your leg. Make sure that you take a nice big step back and to the side for your curtsy lunge. 

Row to triceps extension: squeeze your shoulder blades together and keep your elbows close to your torso. Keep your back flat, and exhale as you press the weights back. As you press the weights back, think about really squeezing your triceps to lift your arms.

Reverse lunge to front kick: use your core to lift your leg and flex your foot to press it away from you. Keep your chest lifted and torso upright as you lunge. Finish on one side before switching to the other side.

For the Tabata intervals, feel free to remove the jump from any of these exercises for a low-impact variation. If you are a beginner or if you’re pregnant, skip the Tabatas. Complete 4 minutes of power walking instead.  

Have an amazing morning!

What’s your favorite exercise to get your heart rate up? How often do you interval train in your routine? Any awesome dinner recipes lately??



PS New post up on PBB here about supplements to take daily!

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  1. Jessica @ Semi-Sweet Tooth on August 23, 2016 at 6:47 am

    First of all, congrats on hiring someone to help you out! I can’t even imagine being a parent and running this blog as a full-time job – I only have the blog and I feel like I struggle with time. I’m certain having someone to help out with be a breath of fresh air!

    Secondly, love this workout! I need more a resistance workout for this Wednesday and this looks like it hits the spot. Can’t wait to try it out!

    Thanks for sharing!
    XO, Jessica

    P.S. Saw your post about social media working for “Fed & Fit.” Love it when we support our own community. 🙂

  2. Megan @ Skinny Fitalicious on August 23, 2016 at 7:30 am

    As someone who’s going to have joint replacement next month, I know tabata is not for me. I just hope everyone understands how precious their joints are & takes good care of them.

    • mary on August 23, 2016 at 11:41 am

      Tabata has nothing to do with impact, though. E.g., you can do kettlebell swings for the entire set, or anything else impact-less. Totally with you on joint health, though! I might be the most anti-running person around. Heh.

      Good luck with your joint replacement! A physical therapist told me last night that hip replacement recovery is a LESS painful recovery than most hip surgeries!

      • Megan @ Skinny Fitalicious on August 23, 2016 at 2:39 pm

        Tabata usually has jumping built into it which is why I said that. I think a lot of people don’t understand the wear and tear those things do to precious joints until they are in a place of having to replace them. Thank you for telling me that because I am scared to death of this surgery! It feels very unfair at my age to have to go through this.

  3. Lauren @ The Bikini Experiment on August 23, 2016 at 2:46 pm

    Great workout. Definitely going to check out the cookbook.

  4. Laura @FitMamaLove on August 23, 2016 at 7:50 pm

    I LOVE this workout! 🙂

  5. Ashley on August 24, 2016 at 5:30 am

    LOVE tabata. Since moving my new gym does not have a full tabata class and super disappointed since it would be one of my hardest classes all week. Burpees are my own worst frenemy. I know how awesome they are but so tough everytime!

  6. Fiona @ Get Fit Fiona on August 24, 2016 at 7:32 am

    I love tabata workouts because they’re so quick. I’m going to try this one next week!

  7. Andy Atari on August 25, 2016 at 10:49 pm

    Looks like a great workout! I’m in love with tabata. My absolute favorite is burpees. They’re a killer, but I feel so good after finishing a set of two of burpees. 🙂

    • Fitnessista on August 27, 2016 at 11:27 pm

      let me know if you give it a try!

  8. Nour @ Kale and Coconuts on May 1, 2017 at 6:35 pm

    Thanks for the May workout plan–did this first one today and my legs are jelly. Pushing to lose the last 5lbs after having 2 kids in 3 years. Let’s do this!!

    • Fitnessista on May 1, 2017 at 7:33 pm

      so so awesome! great job!

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