Tabatas- Full Body Supersets
Published 2/25/2015 • Updated 11/27/2020
This post may contain affiliate links. Please read our disclosure policy.
For a quick yet effective fat burning workout, do this full body superset tabata workout! You’ll be sweating in no time!
Equipment Needed: medium-size dumbbells, bench, physio ball
Description: Complete each exercise for 20 seconds, then rest for 10 seconds. Do each superset tabata 4 times then rest for 90 seconds before moving into the next superset tabata. Each superset tabata should be 4 minutes in length.
Superset #1
Weighted Frog Jumps: Begin holding a medium-size dumbbell between your legs. Start with your feet about hip-width apart with your heels in and toes out. Then, lower down into a frog squat. Get low and keep the weight in your heels. Explode off your feet and jump into the air. Land light on your feet back in the frog squat. Repeat. Modification: Use bodyweight only.
Alternating Plank Reaches: Begin in a high plank position (on your toes or your knees). Make sure to keep your shoulders stacked over your wrists. Lift one arm off the ground and reach forward, keeping your hips parallel to the ground. Alternate sides.
Superset #2
180 Degree Lunges: Begin standing with your feet hip-width distance apart. Turn 90 degrees to your left and step forward with your left leg and perform a 90/90 lunge. Then come back to center and turn 90 degrees to your right and step forward with your right leg to perform a 90/90 lunge. Repeat.
Burpees: Stand with your feet hip-width distance apart. Then, bend down and plant your hands on the ground, jump back into plank pose and then right back into a squat and jump up. Repeat.
Superset #3
Incline Bicep Curls on Bench: Hold medium-size dumbbells in your hands and begin in boat post on a bench (or the floor). Lean back slightly, engaging your core, and send your legs into a tee in front of you. On the inhale, curl your arms up, keeping your elbows glued to your sides. Exhale and release all the way back down.
Incline Push-Ups on Bench: Place your hands on a bench and begin in high-plank post. On the inhale, lower down into a pushup, leading with your chest and keeping your back flat. On the exhale, reset back up to plank. Option to do normal pushups on your toes or knees.
Superset #4
Around the World on Physio Ball: Begin in a forearm plank with a physio ball under your forearms. Keeping your core tight, move the ball in circles underneath you.
Ball Exchange: Begin laying on your back. Extend your legs out long and arms behind you holding a physio ball. Then, exchange the balls by bringing your legs into your chest and placing the ball between your ankles. Stretch out long once again. Repeat.
Varsity: Do this entire circuit one more time!
Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body.
