Bodyweight TABATA workout

This simple bodyweight workout is easy to do anywhere. You don’t need any equipment besides your sweet self, but some people prefer to use a yoga mat under their back/knees for some of the exercsies.

Start by warming up thoroughly. You can go for a jog around the block or if you’re stuck inside the following routine is a quick way to get your muslces warm.

Warm Up – repeat twice

30 seconds jumping jacks
30 seconds bodyweight squats
30 seconds carioca (aka grape vine shuffle)
30 second single or two leg windmill

TABATA circuit

Do each exercise for 20 seconds on, 10 seconds of rest, four rounds each. You can do them all back to back (aka horizontally – all four sets of one exercise before moving on), vertically (do one set of each exercise and loop through them all four times) or a mixture of the two (two rounds for each exercise, twice).

Squat Jumps

Focus on getting as much clearance as you can in your jumps

Push ups

Any style you like


I recommend either backwards stepping lunges or static lunges (where you keep your back leg in place and just go up and down) to forward-stepping lunges as there is less risk of injury.

Scissor kicks

This ab exercise involves lying on your back with straight legs and then alternating straddle and crossed legs, like scissors opening and closing. Try to keep your feet just a foot or so off the ground.

Mountain Climbers

Keep your hips low and your knees near the ground


Jump laterally then tap your trailing foot behind the leading foot while touching that same hand to ground. Alternate sides as fast as you can with control.

Plank jacks

Come to a plank position and jump the feet in and out to the sides together.


Keep your arms long and by your ears.


3 Routines to Keep You Injury-Free

Poor technique, muscle imbalances, and a limited range of joint motion are all factors which can make you more susceptible to injury when exercising. These three routines are great for strengthening and stretching your muscles to keep you injury free through all your training.

The Myrtl Routine

Developed by coach Jay Johnson, this routine can be done after every run in order to strengthen the hips and maintain appropriate range of motion through the hip joint.

Bulletproof Feet

This routine was developed to prevent plantar fasciitis and shin splints, developed by Dr Ted Loos. The goal of this routine is to strengthen and stretch both the feet and the calves.

Muscle Recovery and Flexibility Cool Down

The cool down is probably the most neglected part of a good workout. It’s easy to skip when you’re in a hurry, but it’s a really important part of keeping injuries at bay. This total body stretching routine is a great way to recover after a hard workout.