16-Minute No Equipment Tabata Workout

Posted on July 4, 2014 at 12:01 am by

HAPPY 4th OF JULY! One of my favorite holidays (: I’m so thankful to live in the beautiful USA and also thankful for the freedom that we have.

So if you follow me on Instagram or Facebook you may have heard me talk about Tabata training recently. I just added Tabata to my workout regime not too long ago and DANG it is no joke.

No Equipment, Calorie Blasting Workout

Tabata workouts are short (4 minutes each) but they get the job done. I usually do 12-16 minutes and burn over 200 calories. SAY WHAT? So even though I’m pretty much dying during the 16 minutes, it’s so worth it because I’m not spending half an hour doing cardio. I’ll take that trade off any day #ihatecardio.

We all know how much I love HIIT. Tabata training is a form of HIIT. It’s a SHORT high intensity workout that has fitness and weight loss benefits. I usually do a Tabata workout to warm up before I do resistance training.

For today’s FIT FRIDAY I give y’all a Tabata workout…and the best parts?

  • Blasts some serious calories
  • Only 16 minutes long
  • No equipment needed

To me, those 3 things say NO EXCUSES (;

16-Minute Calorie Blasting Workout

So what are you waiting for? I know you have 16 minutes to spare before you go enjoy your day in the sunshine with your friends & family! You will feel 10x better in your bikini if you do this quick workout first (: Happy sweating, babes!

xo, Jess

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  • Carla says:

    Great workout! I tend to go long and slow for my workouts but every once in awhile I’ll do some tabata. Not often though. 🙂

  • Katie says:

    I can’t wait to try this! Just to make sure I understand correctly: for the first tabata, would I do a jump lunge, then a squat jump and go back and forth for 20 secs or do I do 20 secs of jump lunges, 10 sec rest, and then 20 secs of squat jumps?

  • Kari says:

    I’m just not there yet. I literally can’t BREATHE when I do HIIT and I’m scared to try Tabata! I want to do it so bad, but my fitness level just sucks. I feel like I have to get in better shape to do these workouts!! Is there a modified way to do HIIT or Tabata that won’t make me feel like I’m dying!?!? I want to do them SO BAD!!

    • Glisten Fit says:

      You can totally find a way to make it work, girl!
      With HIIT you can do max effort for a minute (your max effort might look different than someone else’s and that’s okay) then you rest for 0-90 seconds between moves. If you need the whole 90 seconds…take them! As long as you’re pushing yourself that’s all that matters!

      xo, Jess

    • Katie says:

      I couldn’t really do these when I first began either! Just do whatever you can for 20 secs, even if it’s just one and go from there!

  • Aunie says:

    Ooh girl, I did this this morning, and it was SO GOOD! LOL I also just realized why it took me so much longer than 16-minutes… I was doing it on for 30 off for 10. Silly me… no wonder! Anyway, what a great workout. I had a full-body burn and I know I torched the cals. Thanks for all you’re doing, Jess!

  • Kreisa says:

    I’m looking forward to this workout when I go out of town with the family this weekend. This will be a great efficient workout I can squeeze in without having to worry about weights or equipment. Thank you!

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