Tabata workout live with Coach Trina.  If you are stressed for time and need to move your body, join me for my Quickie workout.  High intensity fitness that gets you in and out quickly.  Tabata is great for fat loss because you burn calories after your workout.  Click here to join me for more of these workouts and for healthy recipes that can help you lose weight, inches and body fat.

Tabata Workout Be sure to warm up first

Perform 1 set at an easy pace low impact with no weights (go through the movements to prep the body). Grab these Fit Traveller Workouts if you are strapped for time, equipment or travelling.  I was away with no access to a gym so I did a body weight workout in my hotel room.  Download these workouts and save them on your computer or phone.

routines-Fitness-Icon-tidbits-motivationTabata Workout Tidbits

These two moves target your entire body especially legs and arms and core too.  Warm up first as noted above.  Start with light dumbbells for the curl and press and adjust accordingly. Start slow and always ensure that you have perfect technique versus speed.  Your form is more important than anything else.  Take your time and slow down the reps.

What you Need for the Quick Workout

  • Less than 15 minutes or less *warm up for 5 minutes minimum, 4 minutes for Tabata then cool down stretch 5-10 min
  • Light weight dumbbells if possible
  • Mat or towel
  • Water

Trina’s Trainer Tips

  • Consult your physician before you start any new exercise program
  • Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Preform each rep with good form, technique, full range of motion and work within your limits
  • Take it at your own pace, start slow if you are new or getting back into fitness
  • Listen to your body
  • Never work through pain, progression is the goal
  • Never sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar, read How to Do this here
  • Rest days are important and stretching is a must

Check out my 10 Day Lean and Clean for workouts, recipes and more.


Tabata Workout at a Glance

Perform 4 rounds.  Always warm up first.

Use the hashtag #Fit4Females to tag us on social media so we can find you.

  1. Warm up for 4-6 minutes first
  2. 20 seconds of Lateral Side Skaters
  3. 10 seconds of rest
  4. 20 seconds of Bicep Curls to Shoulder Press
  5. 10 seconds of rest
  6. Repeat above 3 more times

Rest as you need to.  Be sure to cool down, stretch and a little meditation at the end.

Workout Instructions in Detail

#1 Lateral (Side) Skaters x 20 seconds, rest for 10 seconds

  • Lean forward at the hips, keep the ABS tight to support the back
  • Reach out in front long spine, leaping side to side from left to right
  • As you leap to the right, step the left foot behind you and repeat on the other side
  • Use the arms to propel you *opposite arm to leg
  • Keep a steady pace to increase the heart rate
  • Trina’s Tip:  Try to keep the same leaping width side to side through the entire movement *you could even put two markers on the floor
  • Regression: Touch the back foot down on the ground don’t leap as wide
  • Progression: Keep the back foot off the ground, add a high impact hop and or try leaping a little wider *add a mini band or a stability ball to the movement
  • Muscles Targeted:  Core muscles: quadriceps, glutes, hamstrings, hip flexors and abdominals and your cardiovascular system of course!

#2 Bicep Curl to Shoulder Curl Press x 20 seconds, rest for 10 seconds

Note:  I elevated my plank rows on a step because of modifications.  You can plank row directly on the ground.

  • Keep your elbows close to the body
  • Curl up in a hammer curl
  • Then press straight up overhead with the shoulders down
  • Be careful not to swing
  • Regression: Choose only one move or go with lighter dumbbells
  • Progression: Do both moves together and choose a challenging weight

This is exactly why you should do Tabata and HIIT Training.

The reason I dish out so much free content here is because I want you to better your life and health.

xo Trina

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Meet us in Person

Join us in Studio for a FREE Women’s Only Boot Camp or Stroller Fitness Workout.

Drop me a comment below about what body parts you would like to work on and I will pump out a video for you.

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