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25-Minute UNLEASHED | Tabata Blitz

Welcome to my 25-minute workout “Tabata Blitz” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“Tabata Blitz” is an intense interval workout with focus on fast bursts of cardio and strength followed by short rest periods. We work our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of four Tabata circuits of 20 seconds work followed by 10 seconds of rest. The first three circuits all have 8 rounds with 4 unique exercises repeated twice. The final circuit has twelve rounds, one round for each of the exercises performed in the first three circuits. With every move you’re encouraged to use good form and full range of motion while lifting as heavy as you can safely. The purpose of the workout is to burn maximum calories while working in short bursts. I used 15 lb (6.8 kg) and 20 lb (9.1 kg) weights.

Workout Video:

Workout Breakdown:

There are four Tabata circuits in this workout. In circuits 1-3 there are 4 exercises repeated twice for 8 total rounds. In circuit 4, repeat all 12 exercises one time each from the first three circuits.
Perform each exercise for 20 seconds followed by 10 seconds rest. Take an additional 20 seconds rest between circuits.

Exercises

Circuit 1 (Bodyweight)

  1. Pushup + Shoulder Tap
  2. Burpee
  3. Bicycle
  4. Scissor

Circuit 2 (One Dumbbell)

  1. Snatch
  2. Squat + Chop
  3. Russian Twist
  4. Pike to Plank Transfer

Circuit 3 (Two Dumbbells)

  1. Reverse Lunge
  2. Suitcase Swing
  3. Bicep Curl
  4. Single Leg Dead Lift (alternate)

Circuit 4

  1. Pushup + Shoulder Tap
  2. Burpee
  3. Bicycle
  4. Scissor
  5. Snatch
  6. Squat + Chop
  7. Russian Twist
  8. Pike to Plank Transfer
  9. Reverse Lunge
  10. Suitcase Swing
  11. Bicep Curl
  12. Single Leg Dead Lift (alternate)

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