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!

Tabata Cardio and Booty Workout

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.

Vie Activewear

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.

Tabata Cardio and Booty Workout, Squat and Twist

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.

Tabata Cardio and Booty Workout, Pulse Lunge Jumps

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.

Tabata Cardio and Booty Workout, Lateral Lunge with a Leg Lift

Butt Lifts

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.

Tabata Cardio and Booty Workout, Butt Lifts

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.

Tabata Cardio and Booty Workout, Mountain Climbers

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.

Vie Activewear

[clickToTweet tweet=”A Tabata Cardio and Booty Workout with @Sweetandstrong_ and @vieactivewear” quote=”A Tabata Cardio and Booty Workout with @Sweetandstrong_ and @vieactivewear”]

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?


21 Comments on Tabata Cardio and Booty Workout Featuring Vie Activewear

  1. Sarah @ Bucket List Tummy
    August 14, 2017 at 1:29 pm (6 years ago)

    I love tabata workouts ….. even better if they’re on the beach!

    • sweetandstrong
      August 14, 2017 at 8:12 pm (6 years ago)

      Tabata is the best when you’re feeling unmotivated or pressed on time!

  2. Marina @ Happy Healing
    August 14, 2017 at 7:54 pm (6 years ago)

    Looks awesome – I am obsessed with tabata workouts! They go by so fast and are so effective. I definitely have to try this one.

    • sweetandstrong
      August 14, 2017 at 8:13 pm (6 years ago)

      They really do go by so fast! I really hope you give this a try!

    • sweetandstrong
      August 15, 2017 at 4:23 pm (6 years ago)

      Thanks Nicole. Now if only I actually lived near the beach and didn’t have to just do this on vacation 🙁

  3. Kelli @ Hungry Hobby
    August 14, 2017 at 11:47 pm (6 years ago)

    So jealous of your workout on the beach and that outfit is cute! Looks liek it stays in place really well!

    • sweetandstrong
      August 15, 2017 at 4:25 pm (6 years ago)

      It does! I was worried at first the top wouldn’t stay down, but it does! I have worn this outfit to many different types of classes and not only get lots of compliments on it, it’s also super comfortable.

  4. Bethany
    August 16, 2017 at 1:17 am (6 years ago)

    These are my favorite workouts!

    • sweetandstrong
      August 16, 2017 at 2:49 pm (6 years ago)

      Tabata is great right! I also love using no equipment every so often. You can do so much just with your own body weight.

  5. Emily @ Pizza & Pull-ups
    August 16, 2017 at 11:29 am (6 years ago)

    Looks like a great workout! Thanks for sharing. Also super jealous you got to do it on the beach.

    • sweetandstrong
      August 16, 2017 at 2:50 pm (6 years ago)

      It was actually really hard to do as the sand was HOT and uneven, lol. But the scenery was beautiful!

  6. Julie @ Running in a Skirt
    August 16, 2017 at 12:43 pm (6 years ago)

    What a fabulous post! LOVE that outfit and the workout!!!
    I can do a lot of those moves with one arm! 🙂

    • sweetandstrong
      August 16, 2017 at 2:52 pm (6 years ago)

      Aw thanks Julie. And yes you can work your booty while you’re recovering. Hope your elbow heals fast!

  7. Janelle @ Run With No Regrets
    August 16, 2017 at 3:48 pm (6 years ago)

    This is a great workout! I really like working my glutes LOL…and this would definitely do the trick! Very cute tights too!

    • sweetandstrong
      August 17, 2017 at 12:04 pm (6 years ago)

      I definitely have a love/hate relationship with leg day! And LOVE the tights, the length is perfect, I need to order more!

  8. Jessica @ I Am Teacher Fit
    August 16, 2017 at 11:09 pm (6 years ago)

    I love tabata!! It’s one of my absolute favorite ways to break a sweat!

    • sweetandstrong
      August 17, 2017 at 12:06 pm (6 years ago)

      YES! It’s crazy how fast the time goes when you do tabata. Hope you give this workout a try!

  9. Annmarie
    August 17, 2017 at 12:30 pm (6 years ago)

    LOVE the outfit, super cute!!! Also pinned your workout, can’t wait to try! <3

    • sweetandstrong
      August 18, 2017 at 3:25 pm (6 years ago)

      Thanks Annmarie! Let me know when you give it a try!

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