60-Minute Bodyweight Tabata Workout Plan
Introduction to Workout (5 minutes)
Begin with a gentle introduction to the exercises, explaining the focus on low-impact, high-intensity moves. Warm up with gentle joint rotations, neck rolls, arm circles, and leg swings to prepare the body for activity.
Block 1: Core and Abs (10 minutes)
• Plank: Maintain a straight line from head to heels, engaging the core.
• Side Plank (Left): Transition to a side plank on the left arm, stacking feet, reaching the right arm towards the ceiling
• Side Plank (Right): Switch to a side plank on the right arm, ensuring stability and alignment.
• Crunches: Lie on your back, lift your legs, curl your torso off the floor to bring your knees towards your chest, then slowly lower your back down.
• Mountain Climbers Slow: Perform Mountain climbers at a slow pace to focus more on core engagement.
Block 2: Upper Body Strength (10 minutes)
• Push-ups: Focus on form, keeping the back flat and lowering down to at least 90 degrees in the elbows.
• Tricep Dips on Floor: Hands behind your back on the floor, lift your body off the floor, bending elbows to lower down.
• Push-ups Shoulder Press: Perform 1 push-up, come to your knees, do 3. Overhead press. Two push-ups, 6 overhead presses. 3 push up. Nine overhead presses…
• French Door Presses
• Superman Lifts: Lie face down, arms extended, lift arms and legs off the ground to engage the upper back.
Block 3: Lower Body and Glutes (10 minutes)
• Squat Pulses: Stay in the low squat position, pulsing slightly up and down.
• Lunge Holds (Left): Step into a forward lunge and hold, keeping the thigh parallel to the ground.
• Lunge Holds (Right): Repeat the hold on the right leg.
• Glute Bridge Marching: In a bridge position, alternately lift knees to chest.
• Wall Sit: Slide down to a sitting position with knees at 90 degrees against a wall, and hold.
Block 4: Total Body Integration (10 minutes)
• Inchworms: Hinge at the hips to touch the ground, walk hands forward to a plank, then walk back to standing.
• Bear Crawl: On hands and toes, crawl forward and backward with knees just off the ground.
• Bodyweight Deadlifts: Hinge at the hips with a flat back, reach toward the ground, then stand.
• Plank with Alternating Leg Lift: Hold a plank and alternately lift each leg.
Block 5 Cool Down (15 minutes)
Lunge kicks.
Jump squats.
Instructions for Stress-Free Tabata
Create a calming environment with minimal distractions. Use soothing, motivational background music. I want to emphasize the importance of breathing throughout the workout, inhaling and exhaling fully. Please focus on the quality of movement over speed or quantity, aligning the body correctly.
Tabata Timer
Time: 00:00
Round: 0
Status: Ready