No-Equipment Tabata Workout

The past couple of months have been extremely busy for me. Whenever I travel extensively for work (or leisure), my fitness routine inevitably suffers. Even when I’m not traveling, the demands of work and family often leave little time for working out. I know there are many of you that share this same concern. I decided to develop a short routine that can be done at home or on the road, with no equipment. This routine exercises each of the major movements and muscle groups of the body.

The routine is based on a Tabata sequence. It is 4-minutes long and incorporates repeating cycles of 20 seconds of work and 10 seconds of rest. The 4-minute routine can be repeated as many times as you like but I’d recommend a minute of rest between each one.

Tabata Sequence (requires no equipment): This sequence alternates core exercises (upper abs, lower abs, obliques, and lower back) with some of the primary body movements (pushing and single-leg) and a bit of cardio.

• Upper Abs: Crunches (20 seconds)
• Rest 10 seconds
• Push Movement: Pushups (20 seconds)
• Rest 10 seconds
• Lower Abs: Flutter Kicks or Leg Lifts (20 seconds)
• Rest 10 seconds
• Single Leg Movement: Left Leg Lunges (20 seconds)
• Rest 10 seconds
• Oblique/Transverse Abs: Russian Twists (20 seconds)
• Rest 10 seconds
• Single Leg Movement: Right Leg Lunges (20 seconds)
• Rest 10 seconds
• Lower Back: Glute Bridge / (20 seconds)
• Rest 10 seconds
• Cardio: Jog in Place or Jumping Jacks (20 seconds)

Vary the exercises as you like. For example, you could substitute the core movements (upper/lower abs and obliques) with planks (front plank and planks on each side).

This is meant to provide an alternative for those who lack the time or motivation to exercise for longer periods of time. In order to improve and maintain good health, four minutes of exercise per day won’t cut it. Use this workout to augment your existing routine or when you want something fresh, quick, and fun. Remember though, Tabata and other high intensity workout modes aren’t for everyone. Those with low fitness levels should start with lower intensity exercise and always check with a physician before beginning a fitness routine.