This Tabata Cardio and Booty Workout takes you through intervals of lower body strength exercises and cardio movements to up your heart rate. No equipment is required, so throw on your workout apparel and let’s get moving!
What better way to start the week than with a great workout? Not gonna lie, rolling out of bed Monday mornings to go to the gym is usually toughhhhh. Hitting snooze can be so tempting, but once my workout is over I feel so much better and ready to take on the week. I love starting a fresh week of workouts with some lower body strength training and/or cardio. While traveling this Summer there were a few days where I had no equipment and had to come up with a few exercises using my own body weight to get moving. Which is how I got the inspiration for today’s Tabata Cardio and Booty Workout.
I just HAD to shoot this workout while on vacation at the beach, because seriously what’s a better background than sand and blue water. Thanks sissy for being a great photographer and thanks to my friends at Vie Activewear I had the perfect outfit. I love the tight fit of the Wildflower Ombre Leggings which are made to slim your thighs and lift your booty, YAY! They’re really comfortable and I’ve done several different HITT workouts and even hot yoga in them. They can definitely stand up to the sweat. I’m also obsessed with the cross back top. It’s super cute to wear to a workout or if you just want to wear your fitness gear while running errands or brunching, this is the top to do it in.
Now for the workout details. New to Tabata? Start here where I explain the intervals and app I use. Typically a Tabata workout is 20 seconds of exercise and 10 seconds of rest. If you want something more challenging try 50 seconds of exercise and 20 seconds of rest. Or make the exercise and rest time even if you’re just starting out. Start with a proper warm up such as dynamic stretching, walking, or jogging, and read below for an explanation of each exercise.
Squat and Twist
Begin in a wide stance, feet outside the hips, toes slightly turned out. Squat down, booty back as low as you can go till your butt is parallel with your knees. When you rise back up lift your right leg and twist so your left elbow comes to meet your right knee. Squat and repeat and twist on the other side.
Pulse Lunge Jumps
Begin in a lunge position. Bring your back knee towards the ground, making sure your front knee is over your ankle (90 degree bend), pulse two times, then jump and switch legs, two pulses, jump, repeat.
Lateral Lunge with a Leg Lift
Begin in a standing position. Take a wide step to the right with your right leg, then get deep into a lateral lunge. Keep your right knee over your ankle and left leg stays straight. When you come back up, straighten and lift your right leg into the air, squeezing your booty. Then return to the starting position and repeat on the other side.
Start in a tabletop position. Bring your right leg into the air and bend your knee to a 90 degree angle. Pulse your right leg up to the sky as you keep a neutral spine. Switch legs halfway through.
FINISHER Mountain Climbers
I love incorporating Finishers or a Bonus Round into my workout. When you think you’re done, challenge your body to one more minute of work. Bring up your heart rate with one minute of opposite knee opposite elbow mountain climbers while in a push up position.
Vie Activewear provided me with the outfit for this workout, all thoughts and options are my own. Thanks for supporting the brands I truly love.
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Linking up with Annmarie for Wild Workout Wednesday. And check out other great Gym or At Home Workouts on my Fitness Page.
What’s your favorite Booty move?
Do you workout while traveling?
What do you like to do on Monday’s to start the week?