When I have limited time but need a challenging, full-body workout, I always use a Tabata-style workout. I go hard for 20 minutes, and then I am done. (Check out my previous post for more information about how to do a Tabata workout and what a circuit entails.)
Doing a Tabata workout without a timer is nearly impossible. I recommend downloading a free app called Interval Timer (for HIIT Workouts). I created a Tabata workout in the app. Here is a screen shot of my set up:
Give this workout a try and email me if you have any questions. If you liked this workout, check out some of my other Tabata-style workouts:
Heart-Pumping Cardio Tabata Workout
Bodyweight Tabata Workout: (Remember it’s 20 seconds worth of effort followed by a 10 second break. You will do 8 sets to complete one Tabata circuit.)
Circuit 1: Reverse Lunges Alternating with Jumping Lunges
#1: Reverse Lunges
#2: Jumping Lunges
#3: Reverse Lunges
#4: Jumping Lunges
#5: Reverse Lunges
#6: Jumping Lunges
#7: Reverse Lunges
#8: Jumping Lunges
Circuit 2: Push-ups Alternating with Supermen
#1: Push-ups
#2: Supermen
#3: Push-ups
#4: Supermen
#5: Push-ups
#6: Supermen
#7: Push-ups
#8: Supermen
Circuit 3: Bridges Alternating with Single-Leg Bridges (2 sets on left side, 2 sets on right side)
#1: Bridges
#2: Single-Leg LEFT Leg Bridge
#3: Bridges
#4: Single-Leg RIGHT Leg Bridge
#5: Bridges
#6: Single-Leg LEFT Leg Bridge
#7: Bridges
#8: Single-Leg RIGHT Leg Bridge
Circuit 4: Curtsy Lunges Alternating with Touchdown Jacks
#1: Curtsy Lunges (Alternate sides)
#2: Touchdown Jacks
#3: Curtsy Lunges
#4: Touchdown Jacks
#5: Curtsy Lunges
#6: Touchdown Jacks
#7: Curtsy Lunges
#8: Touchdown Jacks
Circuit 5: Side Planks (2 on left side, 2 on right side) Alternating with Mountain Climbers
#1: Side Plank RIGHT Side
#3: Side Plank LEFT Side
#4: Mountain Climbers
#5: Side Plank RIGHT Side
#6: Mountain Climbers
#7: Side Plank LEFT Side
#8: Mountain Climbers
