40 Min Tabata HIIT Workout with Weights + Abs

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a full-body tabata workout with dumbbells today’s workout is broken up into four parts in part one we’re going to get you started with a nice light warm-up and in part two we’re going to do our Tabata workout we’re going to go for back-to-back rounds of each exercise we’re going to do 20 seconds of work followed by 10 seconds of rest part three is all about those ABS and we’re going to finish off with a cool-down well we will be providing some easier modifications for today’s workout this is not a beginner routine no if you are in fact a true beginner we recommend that you check out one of our beginner workouts the only equipment required for today’s workout is a pair of dumbbells and the weight that you use will be completely dependent on your fitness level if you’re ready to get started let’s do it [Music] you [Music] all right we’re getting started with a warm-up first we’re going to do is going to be a one two three four it’s as simple as stepping forward and stepping back so right foot left foot right foot left foot like you’re stepping over an imaginary line exactly trying to stay light and on the balls of your feet we’re going to use this one to get your heart rate up a little bit so throughout the course of this warm-up it’s important that you remember it is just a warm-up so we want to get your heart rate up but we don’t want to burn you out that’s what the workouts for making sure to breathe throughout stay nice and light on the balls of your feet good fast feet fast feet fast feet and throughout the course of today’s workout we’re not going to count any repetitions we’re just going to complete as many reps as you can and that allotted time period all right I want you to switch whatever foot you started with before now switch and lead with your opposite side foot so for many of you that I mean changing from your right foot to your left foot good hot feet hot feet keep it up let’s do this one for just ten more seconds and this warm up I want you to use this time to think about what brought you here today what you’re working on what are your goals and three two one zero next feet are shoulder-width apart we’re going to bend over at a 45 degree angle we’re going to do a seesaw row so warm up that upper body those shoulders and back I want you to pull back from the elbows keep your core nice and tight as fast as you can just hitting that seesaw row again keeping that heart rate up getting a little leg work just by keeping the strong foundation to be back straight on this one and your head in a neutral position good fast fast fast fast gonna keep it up anytime we’re doing any row you’re pulling back from those elbows you got it come on keep it up that’s it this one for just 10 more seconds making sure to breathe for 5 4 3 2 1 0 good alright next one I’m going to do a straight leg kick and twist Claudia is going to do a knee and twist you decide which variation is right for you but we’re going to twist into that leg that’s coming up if you can’t quite get the full twist that’s alright you decide if it’s more appropriate for you to have that straight leg kicking up or if you feel more comfortable just bringing up the knee breathe one foot into the next and as you go through these you’ll notice you’ll start to get loosened up a little bit and these last few we usually feel a little bit better than the first view and if you’re doing the kicking variety but you can’t quite get your leg up as high as I am no problem the same thing with my knee if you can’t get your knee knee as quite as high as me that’s also alright throughout the course of today’s workout we’re just going to encourage you to really make this thing your own fitness is not a one-size-fits-all solution definitely not so we’ll try to give you as many tools as possible to make it your own and 3 2 1 0 good alright we’re going to do a little dynamic stretching move next we’re going to start with the toe touch so feeders show the parts it’s a small bend in those knees reach over the reach far down as you can and then come on up into a scarecrow we’re going to pull down on those elbows back into the toe touch so go back and forth between the two and again if you can’t quite reach out as far as we can no big deal do the best you can or if you’re reaching way further than we are that’s alright too this was gonna really loosen up that posterior chain all the muscles in the backside one wrap into the next I also feel a good stretch my shoulders on this one yep me too getting ready for that work to come to the last moving our warm-up hitting this one for just 10 more seconds whew I’m excited I need this workout I haven’t been able to work out for a couple days and five four three two one and zero it’s show time I to work alright we’re going to need those dumbbells for the first one we’re doing a compound move to start so Claudia’s going to start in a split stance where I’m going to start my feet shoulder-width apart both can put these dumbbells up ready position in rack position I’m going to step out and do a forward lunge and press overhead as I twist the dumbbells and then return where Claudia is just going to drop that back knee as she presses overhead doing all one leg at a time whichever variety you choose remember 20 seconds of all-out work and then a quick 10-second break alright here we are and three two one begin keep that core nice and tight and your goal is either which doesn’t matter which variety you choose your goal is still to get both of those knees at about a 90 degree angle and if you can’t quite get all the way down that’s alright do the best you can in three two one and break all right we’re switching eyes yes so switching legs on this next one in these ten-second bricks are going to go by quick here we go in two one begin excellent so again we’re starting with the palms facing us and as we press overhead we’re dropping underneath the dumbbells and we’re twisting those palms till they face forward keep good posture on this one you have five four three two one break all right nice job we’re down two to go yep a little movement here keep that heart rate up all right guys into one is the third round let’s go all right inside again core stays tight finishing with those arms nice and locked out and your biceps will finish about by your ears this one’s working the total body and your hamstrings quads glutes with lower back shoulders triceps all getting hate on you one break shoulders are burning around right here guys okay here we go gang cabrini breath q1 begin and a ride into it excellent today is a very efficient workout getting multiple muscle groups at the same time getting a lot of work in in a short period of time keep breathing I second oxygen flowing or three two one zero ha nice okay we only need one dumbbell for the next one we’re headed to the ground I’m going to get into a bear plank position we’re cutting into a plank position from your knees so I’m on all fours and now I’m going to come up hold onto one dumbbell we’re gonna pull back from that elbow we’re going to roll and then tricep kickback extend it to elbow squeeze the back of the arm and return so that’s one rep all on one side at a time here we’re going and three two one zero so row end at the elbow squeeze the tricep back down and go now if you don’t have to don’t quite rest that dumbbell down in between sets and this one trying to keep that core tight back stays straight on that row you’re pulling back on the elbow three two one and break good okay we’re switch inside again that quick 10-second break is going to go by fast yep beginning again and three two one let’s get it going on the other side guys and make sure that you have a slight bend in the elbow vet support arm you don’t want that support arm locked out another one another compound move looking at core back triceps shoulders legs if you’re doing the bear plank versions you won and break all right two down two to go here we go and as this workout gets tougher and we get into it it’s all about that mental toughness got for you right now one let’s go actually again moving at a pace that you feel comfortable with but at the same time pushing yourself one rep right near the neck come on let’s go if any of these moves aren’t quite challenging enough but just your weight appropriately three two one and break that’s what class one guys right here that’s the beauty of using dumbbell at any point I’m not hit hard enough up to weight and it’ll get harder real cute one and begin here we go fourth and final set and everything you got folks speed right now guys full speed come on pushing yourself because nobody else can or will do it for you core stays tight pull back on that elbow and then extend at that elbow on and five four three two one and break excellent work okay we need both dumbbells for the next one we’re headed up on our feet I’m going to hit those biceps next moving it into a bent over spider curl so feet are shoulder-width apart bent over arms are hanging straight down from our shoulders palms are up now we’re going to curl only bend at those elbows bring them all the way to our shoulders in return so on this one we’re not swinging with the dumbbells but really putting isolation on those biceps all right here we go burn out those biceps in three two one begin excellent work core stays tight back is straight head is in a nice neutral position weights back in your hips on this one out on your toes only bend at those elbows try your best not to let your shoulders get involved in three two one break all right well I wanna up the weight a little bit on this one whoo Claudia’s feeling it she must be feeling good you know you do the same and returning again and two one go we’re going one rapping to the next one burn those biceps out on this one I’m going on two little bicep muscle building three own in here making sure to breed keeping that core tight all the way up all the way down and three two one and break good and again really control that negative or eccentric motion the lowering of the DUMBO don’t just let them flop down here we go guys in three two one again that’s two down two to go guys as that burn starts to kick in and any of these workouts you’ve got to keep it in mind that’s just that lactic acid that muscle fuel it your muscles use you don’t have to listen to that sensation yeah muscles have plenty left in on three two one and brake guy nice all right guys read on one two go right one more all right keep it going today cause that’s out get a positive mental state right here into one let’s begin the final round right here learning to love that burn rep by Rep just getting you that much closer to your goals think about it focus on it what brought you here today to begin with whatever it is stay focused on it guys in three two one break all right we’re stand on your feet for the next one when we need both dumbbells another brutal combo move here we’re going to do a dumbbell cleans we’ll swing those dumbbells back and then up hit weight back in your hips for a front squat we’re going to press overhead I’m going to add one extra element swing front squat press and jump at the same time you decide which variation is right for you but either way we’re moving here it’s gonna be a good one and three two one zero feet are shoulder-width apart swing the back weight back in your hips and use that power from your legs to help press the dumbbells overhead whether you’re jumping or just pressing either way that power is coming from your legs so that momentum being built up and then like a recoil spring to pop it up one and break one down three to go and as you get the feel for this one should be able to pick it up a little more intensity in these next rounds here we go guys in 3q one second round let’s go alright here it is give it all you got would you come here for today guys whatever it is whether you’re trying to lose weight gain strength get better at sports or just kick butt at life whatever it is you’re here doing it rep by Rep wouldn’t work q1 break halfway there nice I don’t know what you do this one first my shoulders my legs oh man all of it a little bit of everything starting again in three two one let’s go nice work I think you should have breathe guys so very important do not hold your breath on this one you will regret it big power every time on that press thanks on a job doing that jump make sure to land with that weight back in three two one break last break right here alright three down one to go you got it come on alright guys starting again in three two one the tips of last one all mental here guys right not even physical remember I’ve said it before I’ll say it again those who believe they can and those who believe they can are both right which one are you going to choose to be right here let’s go keep it moving alright here we go in three two one and break last one finish high nice work alright both dumbbells needed for the next one yep and do a pull your shoulders apart then over in 45 you’ll need one palm base and fourth one column facing you pull back on both of those elbows and I’m the way down twist and switch it up now pull again on the way down switch so we’re alternating which palm is facing forward here we are and three two one began pull switch Oh switch I’ll take you to get used to the movement yeah took us a few to get used to it – that’s alright she’s turning and pissed twisting those hands as the dumbbells are being lowered step back straight here we go in three two one take that 10-second break all right here we go you’re next time sake yep it goes by fast though sure does here we go in three two one begin alright I grind them out guys one rep and the next get that back straight head is in a nice neutral position concentrate on that movement with your breath yes and weight stays back in your hips hold them back on those elbow three two one great X whoo-hoo – down you really begin to feel there to go working on it – and it’s alright natural be feeling in your legs – alright guys in three two one let’s go third one learning to love that burn guys pulling back on those elbows push and pass right here come on let’s go getting comfortable with being uncomfortable you can do this there isn’t anything you can’t accomplish this were easy everybody be fit but they’re not three two one break lock break guys one last one we’re gonna finish strong on sure I did as many as you can here we are guys in three two one let’s hit this last one on into the next what you got what you got pull it all out there guys we’re not saving anything today oh my back is burning every set we’re going all out all it comes down to right here and you have five seconds almost there hand three two one zero yeah we only need one dumbbell for the next one so you can set one down we’re going to go ahead and interlace or interlock those fingers together two hands on one dumbbell feet are shoulder-width apart and then staggered stance so we’re going to do a staggered dumbbell swing we’re hits back as you swing the dumbbell between your legs in either swing overhead or swing the dumbbell – parallel whatever that front leg is is the one that should be doing 80% of the work to the slight bend in that front knee here we are and three two one so hips go back hips go forward this one’s all about your hips not about your arms your arms may be moving with the dumbbell we should be using those hits and the hamstring of that front leg to help drive that dumbbell up your side which variations three is it right for you q1 and break excellent okay so switching class yes it yup we’re switching sides on this one Louise your hands on one don’t go guys in three q1 let’s go so against that front leg that’s doing the majority of the work keep a slight bend in that knee so that hamstring stretch and then squeeze those glutes I’ll put the top back stays straight on this one and three two one break excellent all right two down two to go switch those legs again it’s all hamstrings in here starting again right in just three q1 let’s go let’s go get after guys how many can you get right here so it’s really working that posterior chain hamstrings glutes lower back even your upper back on this one Oh getting hit come on and three two one right back okay just one more you switch those feet one last time all right guys we’re starting again in three two one let’s go all right blinding us on this one into the finish again feel that stretch especially in that front lead leg drive those hips back like you’re trying to touch your glutes to the wall behind you alright guys finishing strong in three two one and break actually work alright just keeping the one dumbbell for the next one we’re going to the floor we’re going to get into a side plank position I’m going to be up on my feet Claudia’s going to be on her knees from a side plank position we’re going to do a reverse fly so back is nice and straight I’m going to reach through even a slight bend in that elbow we’re going to pull back using the middle of your back so we’re not rowing but instead a free verse fly alright let’s get this one going here and three two one and zero he’s a core nice and tight back stays straight on this one squeeze the middle of your back up at the top of every repetition doesn’t take much weight on this one definitely not make sure to control that negative portion as well don’t just allow the Dumbo to fling down three two one break excellent okay switching sides not much time in between here get up on your opposite forearm opposite arm on that dumbbell and three two one begin guy all right let’s get it going dang keep that back straight if at any point in time today you start with the harder one we need to switch to an easier one that’s okay or vice-versa you start with the easy one and not challenging enough or just drop your weight yep or drop your weight again Magritte work out your own two one break excellent okay that’s how we’re going switch inside switch inside sometimes the quickness here all right ten seconds goes by fast three two one start again alright here we go this one’s working your core especially your obliques as well as that middle your back your deltoids all getting hit on this lubu oh I’m feeling we’re feeling it too guys you’re not alone thousands maybe millions millions of your homes become that same bar three two one and break all right here we’re gonna have to try where we are this one right here guys come on let’s go no I didn’t tell you it’d be easy but I will tell you it’ll be worth it and three two one last side here we go fighting to the end guys don’t quit when it hurts quit when you’re done come on Brett by rap we’re going to get there together halfway through let’s go has arrived last sanity’s grind them out grind them out finish strong guys here we are in three two one and break okay what is a good one yes ma’am oh yeah we need just the one dumbbell we’re on our feet to the next one we’re going to hold that Dumbo up at the top and do a goblet pause squat Peter shoulder-width apart weight goes back in your hips squat down and pause Claudia is just going to stand up and I’m going to jump up and then right back into the next one here we are hand three two one zero get that good one one-thousand at the bottom before moving on one went down and I’m giving my glutes a nice squeeze right at the top of the movement you decide which of these variations is right for you they’re both leg killers oh yeah brutal here we go in three two one break excellent work on these squats make sure to keep your knees out don’t allow them to fold in right starting again and three two one let’s begin guys alright breathing in on the way down breathing out on the way up so when we’re breathing in an exercise really try to breathe in on the easy part and exhale on that hard part Oh feeling that burn smile through that lactic acid bad good and three two one freak those legs will start to burn they’re telling you to quit they’re lying to you it’s all up here I got that mental toys q1 let’s go and make that mind run the body not the other way around guys you’re in charge not your legs come on keep pushing let’s go don’t hit that pause button don’t quit do you move it one wrap into the neck here on three two one great guy Axl oh goodness one more last one right here come on I know our legs are on fire too right there with you hi guys in three two one begin push them through right to the very end everybody in it together come on head sweet ride Maria right here rap by rapper just getting mad much closer to your goals every reckon that much closer who put that way back in the right guys almost done in three two one and break hi Axl oh man you need the dumbbell for the next one we’re going to the floor we’re going to do an uneven push-up oh I’m going to go up on my feet Claudia’s going to be on their knees you neither have your dumbbell up like I am for an extra challenge or dumbbell down like Claudia is this you decide which one’s right for you core stays tight full range of motion push-up all the way back up let’s switch sides halfway through here we are and three two one begin core stays tight just give me as many pushups in as you can on this one at one hand on the dumbbell create some major instability that you’re gonna have to fight against what are we working come on and three two one break sweet on bonus enjoy that 10-second break it’s gonna go back oh come on alright guys in 3q1 begin alright try your best to get that elbow that’s not on the dumbbell down to a 90 degree angle and then back up grind out those reps one by one come on Tori easy everybody be fit but they’re not what makes you so special for shamil today one break halfway done that’s right guys two down two to go think about how good you’re gonna feel when his workouts all over you one and begin come on every rep getting you just that much closer breathe breathe breathe whatever you do don’t hold that breath keep the core tight back stay straight you got it guys you got it no quit in ooh and three two one break up guys we have one more set of push tell you what this is real right here or her don’t quit that’s the best all right we’re on your show three you got you one let’s go guys last one right here come on prove it to yourself right here want you to exceed your own expectations rep by Rep just getting that much closer right here don’t quit don’t give up or burn into it not alone let’s go let’s go three two one break time alright here we go I need that dumbbell and work on our back and leg next oh goodness okay feet are shoulder-width apart staggered stance palm facing us we’re gonna Claudia’s just going to load her hips where I’m going to go all the way down we’re going to bring that elbow as high as we can and flip it up over so I’m doing a kneeling one-arm snatch she’s doing a stagger one arms – so it’s like you’re trying to zip up a jacket yep you flip that dumbbell over you move legs those hips and three little hooks one let’s hit it come on everything you got right here how many of these can you get finished strong today guys to do an eye version try to get both of those knees down till they’re about a 90 degree angle come on fly into the end you’re a fighter not a quitter and three two one break all right guys ten seconds right here switch light which insides you’re fighting to the end guys fighting to the end all right starting again in three two one begin all right bringing that elbow up its high those will come using that motion like you’re zipping up a jacket and you flip that dumbbell up and over so it’s working your legs glued shoulders back all getting hit on this one grind it out how many can you get right here come on guys in three two one break halfway mark go down two to go since I got this come on you run here no quitting you is no quitting all right guys in three two one let’s go here we are everything you got right here put it all out on the line no holding back whoo no saving anything no tip all over your head something brought you here today whatever it is focus on it what’s your goal what are you working out 3 2 1 break this is your last one right here guys you’ve got it come on this is it right here fight to the end three two one let’s go here it is come on don’t stop don’t give up you’re a fighter not a quitter let’s see it right here folks let’s see it run it out to the end with us so close breathe oxygen is pumping right now three two one break ah set that dumbbell down hook alright returning over now we’re getting into a high plank position also known as a push-up position Claudia’s going to be on her knees and move you up on my hands we’re going one knee up and then twist that knee in alternate me up and again whether you’re up on your feet or on your knees the move is the same keep your back nice and straight core nice and tight and just keep moving this workout will be over with before you know it think about how good you’re going to feel when this is all said and done and you can check this off your list for the day just keep grinding one wrap into the next come on let’s go you got it pushing past that burn that burns got nothing on you come on let’s go you got it all day long we can feel it working that’s alright it’s a good thing that means it’s working we can feel it let’s go push past it push past it you got it one into the next guys let’s hit this one four five four three two one zero art we’re returning to our backs we’re going to do a v-sit I’m doing both legs Claudia’s doing one arms up overhead legs are out straight at the same time we’re going to crunch up and bring those legs up our body gets into about a v-shape the name v-sit bring those arms up and over you decide if you’re going to use one leg or if you’re going to use two this one is brutal probably my least favorite that’s alright that’s what I’m working on it I’m not perfect just grinding it out trying to get a little bit better every single day let’s go guys what you got don’t hold your breath on this movement put it all out there only 10 more seconds on this one let’s go almost there almost there who keep fighting keep grinding what you got let’s go last ten seconds one into the next here it is for sure ooh right to the end and five four three two one zero alright moving into an upright bicycle next leaning back on a 45 degree angle legs are all straight over bring an opposite knee to opposite elbow Claudia’s going to go ahead and return that leg to the ground in between sets or I’m going to keep my legs off the ground and we want to try to keep a 45 degree angle as best as we can on this one really engage those ABS there’s going to take everything you got just keep moving don’t stop no matter how bad it hurts no matter how bad it burns you’re tougher than that burn you guys got it let’s go come on go go go go go what you got putting it all out there last ten seconds that’s it that’s it come on don’t stop don’t stop don’t stop five four three two one zero we’re turning over last one for a day we got mountain climbers up into a high plank position bringing those knees up into your chest cloud is going to do the modified variation where she’s stepping up and I’m bringing those knees explosively in and kicking them back this is it right here guys this is what you came here for stay focused on your goals what you’re working on what’s your why come on that’s it go to that happy place and keep moving everything you got put it all out there let’s go what you got what you got I want you to exceed your own expectations today that’s it come on don’t stop don’t stop don’t stop don’t stop on the hurt stop when you’re done let’s see it come on you got it you’re a fighter not a quitter you’re a fighter not a quitter you got it ten seconds that’s it come on you could do anything for ten seconds you got it five four three two one zero we made it high five excellent work on work we’re gonna move into a light cooldown well I need it allow your heart rate to come down slowly as well as getting some added mobility work let’s go to the floor for our first one nice and slow taking some nice big deep breaths here we’re going to lie down on our back and when perform a figure four so I’m gonna bring one foot up on to the opposite side knee reach through those legs we want to pull that in nice and close to you this one will help loosen up your IT band as well as your hips and lower back sure to breathe pull that leg in as far as you can have all these static stretches we’re trying to get to about eighty five ninety percent of what you’re capable of you want to feel good stretch but at the same time you don’t want it to pain you and three two one okay let’s switch it up hit that opposite side now and begin decided a little tighter than my right side just totally normal depending on what you’ve been doing how you sleep how you sit just all environmental factors again take some nice big deep breaths allow that heart rate to calm down slowly think about how good you feel they might how proud of yourself you are for getting through this workout today three two one zero good relax those legs next we’re going to move into a sprinter quad stretch so one leg is out in front of us it’s going to pull that opposite leg back you can either have it here at your side beginner version then you can lean back a little harder or you can really pull that quad underneath you and lean back you decide which variation is going to be right for you also kind of depends on you what kind of workload you’ve been doing lately how tight you are you decide which variations right for you anyway feel that nice stretch in your clock on this one and just hold that’s it give yourself a second here to just be proud of yourself and what you’ve achieved so far today you can check this one off your list for the day call it accomplished she made it three two one all right go ahead and switch hit that outside leg now again if you feel more comfortable here on your forearms that’s okay as well if you want to come down and kind of stretch it a little more feel free to do so thank you’re totally more flexible than us more power to you can tuck that underneath you again we our goal is to have you be 10 times more fit than us so totally that’s I think that’s a could be a goal of any good coach wants you to exceed your own expectations go ahead and hold that one here four five four three two one zero all right we’re going to turn over and get on all fours next we’re going to do a scapular retraction protraction not as complicated as it sounds so on all fours first let’s go ahead and bring that middle of your back up as high as you can like somebody’s pulling them it’ll be back with a strength and then we’re going to bring your chest all the way to the ground bring those shoulder blades back together that’s a retraction and a protraction pulling that mill the back up stretch and reverse it quite and go back and forth between the two taking it to the full range of motion each movement grant want to go ahead and loosen up those scallops do a lot of shoulder work today definitely got it worked real if you don’t hold your breath on this one and really focus on bringing the heart right back down see this one four three two one zero nice either that was one heck of a good workout or it’s really warm in here today because man I got like a pool of sweat hope you guys are enjoying it as much as I do okay so sorry that was a side note okay let’s go ahead and go over to the wall the one last cooldown move we’re going to do it’s a combo up against the wall backs against wall heads up against a wall now with those arms against the wall that’s to an upright rail bring those elbows up so they can’t come up any higher now we’re gonna do an external rotation bring them around so the hands are on the wall and then reach up overhead this was a terrible one here wanna make god I’ll reverse it back down it’s so hard for me reverse and down hope you guys are a lot more mobile than myself here well you know after you do that work out it probably mobilities not quite where it was at the start a little beat up after that workouts alright that’s why we’re doing it let’s just take it through this nice full range of motion a great one for overall shoulder and back mobility breathe on this one don’t hold your breath trying your best to keep your whole back flat on the wall super hard I know it is for us as well just a few more of these nice and controlled as you go through that full range of motion class 1 here full stretch pushing the best you can haha but we’re making some lovely faces right now last one and done that’s it you made it whoo well done high five high five do you all out there be proud of yourself or push them through and making it right to the very end today thank you for working out with us if you enjoyed this workout you’ve been working out those for a while we encourage you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today we ask that you please give this video a big thumbs up and subscribe to our youtube channel so you never miss a brand new workout from Hospit make sure to check out has sitcom where we have hundreds of free workouts free meal plans and our free complete fitness program and if you are on Facebook Twitter Instagram snapchat come find us connect with us because we want to connect with you again thank you so much for working out with us today spend our privilege yes I’m coach Kozak and I’m Claudia and we will see you at your next workout