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15-Minute Tabata Workout With Samantha Ortiz-Young

This 15-Minute Bodyweight Tabata Workout Is Low-Impact, but High-Intensity — Get Ready to Sweat!

May 25 2021

We love the Sweat app for the heart-pumping, sweat-inducing HIIT workouts it offers. But the high-impact moves like burpees and jump squats aren't for everyone, especially if you have joint pain or live in an apartment and can't jump around. Luckily, new Sweat trainer Samantha Ortiz-Young has a low-impact HIIT program for the app as part of its new beginner workout offerings.

Many people think low-impact means low-intensity, but that's so not the case! This bodyweight-only HIIT workout is Tabata style, which means you'll work for 20 seconds and rest for 10, getting your heart rate up in the process. Not only do these moves count as cardio, but they'll also strengthen your major muscle groups, especially your legs, chest, shoulders, and core. Best part? All you need is a yoga mat, and probably a bottle of water and a towel — you'll need it!

15-Minute Full-Body Bodyweight Tabata Workout

Warmup: Before your workout, take a few minutes to warm up by doing 3-5 minutes of cardio, such as jogging in place or skipping, to get your heart rate up and warm up your muscles. After that, perform dynamic stretches such as leg swings and torso twists to increase range of motion and prevent injury.

Cooldown: Cool down after your workout with three to five minutes of walking
to lower your heart rate. Ortiz-Young also suggests finishing your cooldown with some static stretches where you hold a single position for 20 seconds or longer to increase flexibility and range of motion, and to help reduce soreness and risk of injury.

Directions: Perform each exercise for 20 seconds, then rest for 10 seconds for 6 laps. Rest for a full minute before moving on to the next exercise.

Exercise Time Laps
Squat & Reach 20 seconds on, 10 seconds off 6
Rest 1 minute
Ab Bikes 20 seconds on, 10 seconds off 6
Rest 1 minute
Plank 20 seconds on, 10 seconds off 6
Rest 1 minute
X Mountain Climber 20 seconds on, 10 seconds off 6


Image Source: Sweat

Squat & Reach

  • Begin by standing with both feet on the floor slightly further than shoulder-width apart, hands by your sides. Gently draw your ribs towards your hips to engage your core.
  • Bend at both the hips and knees until your upper legs are
    parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes.
  • Push evenly through your feet to extend your legs and stand up tall. As you reach the top of your stance, press into the balls of your feet to raise your heels off the ground.
  • At the same time, extend your arms directly overhead, ensuring your arms are close to your ears. You should feel tension through your quads, glutes, arms, and core throughout this movement.
  • Repeat for 20 seconds.
Image Source: Sweat

Ab Bikes

  • Start by lying straight on your back on a yoga mat with your legs
    extended out in front of you. Bend your elbows and place your hands
    behind your earlobes. Gently raise both legs and your head and shoulders off the mat.
  • While keeping your right leg extended, bend your left knee and draw it
    in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.
  • Untwist your torso and extend your left knee to return to the starting
    position. Immediately bend your right knee and draw it in towards your
    chest and rotate your torso to the right to bring your left elbow to your knee.
  • Untwist your torso and extend your right knee to return to the starting
    position. Continue alternating between left and right for 20 seconds, inhaling for four reps and exhaling for four reps.
Image Source: Sweat

Forearm Plank

  • Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.
  • Brace your abdominals and ensure that your spine remains in a neutral
    position.
  • Hold this position for 20 seconds, breathing deeply throughout.
Image Source: Sweat

X Mountain Climber

  • Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet.
  • Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.
  • Keeping your left foot on the floor, bend your right knee and bring it into
    your chest and towards your left elbow. Extend your right knee and return to the starting position.
  • Continue alternating between left and right for 20 seconds, inhaling for two reps and exhaling for two reps.
Image Source: Sweat

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