Intermediate Difficulty with Advanced Modifications provided
Torch calories and build lean muscle with this full-body Tabata HIIT workout you can do right at home. This science-backed method is designed for maximum results in minimal time—perfect for boosting strength and burning fat. All you need is a set of dumbbells, and having a few different weights nearby will help you adjust as needed. You may also want to keep a chair, box, or bench close for a few optional modifications.
We’ll follow the Tabata format: 20 seconds of effort followed by 10 seconds of rest, repeated 4 times per exercise. Challenge yourself and aim for quality reps during each round. Let’s jump in and get moving, Tribe!
Warm up
Knee Hug to Step Back and Reach
Hamstring Sweep
Rotating 90-90 Hip Stretch
HIIT for Fat Loss
Gorilla Clean
Kickstand Push Press
Front Curled Squat
Reach Crunch + Leg Raise / Knee Raise
Gorilla Row / Modified Depth
Push Up to Bear Plank / Incline
Cool Down
Frog Rock
Child’s Pose
Cobra
