Welcome back to Workout Wednesday! This week’s workout is a Tabata/HIIT cardio workout.
HIIT stands for high intensity interval training and is a very effective fat burning cardio workout. You will be alternating between short bursts of activity and short breaks to really challenge your body!
For this workout you will need a HIIT/Tabata timer. You can find lots of free ones in the app store on your smartphone, or you can use an online version. Here is one I like: TabataTimer.com
HIIT Cardio Smash
3 rounds
16:30 total time to complete
Prepare: Set your HIIT/Tabata timer for:
- 10 seconds to prepare
- 30 seconds work/10 seconds rest
- 8 cycles (exercises)
- 3 tabatas (rounds)
Reminder: You will be performing each exercise nonstop for 30 seconds, with 10 seconds rest between each exercise!
Exercise 1:Â Knees to elbows
- Perform high knees, tapping your knee to your same-side elbow at the top of each rep
Exercise 2: Lunge knee taps
This is just what the knee tap looks like. Remember to alternate lunges.
- Lunge back with your right leg
- Bend knee to tap the ground
- Straighten leg and step forward
- Switch to the left leg. Alternate lunges until time is up.
Exercise 3:Â Alternating side lunges
- Stand with feet together, then step out wide with right leg. Knee should track over toe.
- Return to center position, then repeat on left.
Exercise 4: Mountain climbers
Exercise 5: Pushup punches
- Do a pushup, then punch forward with your right hand.
- Do the same on the left. Alternate pushup/punches until time is up.
Exercise 6: Bridge booty lifts
- Get on your back with knees bent
- Lift your hips up as high as you can while keeping your shoulders on the ground – SQUEEZE the glutes
- Repeat until time is up
Exercise 7: Down dog presses
- Get in a downward dog position, then bend your knees until they hover an inch or so above the ground
- Return to downward dog, pressing the glutes back and up
- Repeat until time is up
Exercise 8: Jumping jacks
Good luck, and let me know in the comments if you try this out!
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maria s. says
I really need to get back into working out. I used to enjoy it so much but now it seems so hard to find the time. I know it really isn’t, I just need to get focused like you!
Kristin says
You Look great keep up the hard work! Thank you for sharing.
Rosey says
Hokey smokes, if I could do ONE pushup punch I’d be oh so forever happy. I think that one would really work some muscles I need to work!
Jason Young says
You put this post together in a great way. It’s easy to skim through and understand what the work out is about and the gifs are a great added feature.
Fariha N. says
I love the cute workout gear! You are very inspirational and I need that motivation sometimes. I love seeing what you are doing and modifying the exercises for myself.
Tiffany @ Daily Leisure says
I’ve never heard of HIIT workouts, but they seem really effective. I don’t think I could do everything, but I kind of want to try!
Ricci says
This looks like an AMAZING workout! I have never done a HIIT workout before but it looks like it would seriously work you out!!
CYNTHIA NICOLETTI says
Great workout. You make it look so easy. I would love to try it.
Jaime says
I’m DEFINITELY going to try this workout. I NEED to get in shape!
Stephany says
Not there yet, but this post is a motivater!
Notorious Spinks says
This is awesome. I’m still not ready for floor workouts yet but I am saving this in my bookmarks for when I’m ready. I heard that the HIIT workouts are short and effective. Thanks.
Shell Feis says
I love doing Bridge booty lifts- although my chiro called them Pelvic tilts when he taught me them lol. They actually help me keep away a back injury I got from a car accident so I do them almost every night!
Nita says
You look great! I love these exercises. They’re simple, yet effective for me.
Debra says
I have been awesome at working out these week! I need to try this one!
Shann Eva says
Looks like a great workout. I love how you demonstrate each move. Those pants are awesome with that pocket! Need them!
Dhemz Apdian - Dias says
wow, these are awesome techniques! I would love to try the booty lifts.
Brandy says
These are great and wow gorgeous. I need to focus on more cardio!
Megan says
You are so inspiring! Thanks for sharing your workout and the details on your cute workout wear!
Cara (@StylishGeek) says
Wow! You look absolutely fantastic….and inspiring! I will see if I can make my Wednesdays as my workout days too. Crossing fingers!!! 🙂
Catherine Curti says
You’re so fab!! Cardio makes my heart strong, this is very helpful thanks for sharing us.
Up Run for Life says
She makes this look super easy. I need to try a few of these.
Annie {Stowed Stuff} says
You look AMAZING, girl. I need to do something. This is inspirational.
Kiwi says
Chanelle you body is ripped! I am so jealous and I need t o cut out your picture and put in on my vision board! You look good!! I love those spunkwear capris too with the pocket!
Dogvills says
I think I can do those moves. I always look forward to your Wednesday workout moves.
Travel Blogger says
I’m exhausted just watching you work out. Althought everything exhaust me lately at 7 months pregnant. However all too soon I’ll be looking to shed this baby weight so I’m saving this cardio routine for later! 🙂
Janeane Davis says
My daughter has been trying to get me to do tabatas for a long time because s them in gym class Now I understand what she wants.
LizZ H. says
OK NOW..I’m motivated. I can’t do HIIT yet. But I’m gonna get there. Love the pants too. That pocket would come in super handy.
Jasmine says
Another great workout! Those pants are so convienient and stylish
Lexie Lane says
Yup! I do all those! But funny enough, I don’t look anything like her! lol!
Erinn S says
I love the pocket on those pants!
mburbage says
Great workout! I have not seen those pants that hold the phone, I need a shirt that does that, it’ll come in handy!
Amy Desrosiers says
Not only do you look awesome, but you share such helpful workout tips! The Booty Bridge is one I need since my bottom is no where near as amazing as your’s!
Crystal says
I feel like I’m getting a free trainer! It’s awesome!
Censie says
Great work out! I need to do this! Some of it i do in my pilates classes!
Franc Ramon says
I like how HIIT workouts gets the job done in such a short span of time. You also have a great outfit here.
Jeanine says
Your work out wear is awesome, looks so comfy which is exactly what I need and would maybe help me more. I wish I had your strength and your passion.
Elizabeth Towns says
Thank you so much for these workouts. I may not finish them the first time through, but I keep going back. Cah-yute work out gear, especially the built-in pocket in the capri’s! Love those shoes, too.
Christie says
I like the built in pocket in your pants! What a great high intensity exercise
Taylor Brione says
Wow! You look great! I need to try this out.
melisasource says
I love those pants! They are super-cute and perfect for my morning walks! I’ll have to check them out!
Ron says
Argh, I bet I can’t do some of them haha. But great workouts to perform at home. Thanks for sharing.
Adrienne says
I have a love/hate relationship with mountain climbers. haha. I absolutely hate doing them, but they work so well! No effort, no gain I supposed. Thanks for sharing!
Crystal says
i think I’m in the same relationship with them. It’s mostly the but we are trying to work it out.
Jessic says
First time on your site– whoo girl you like great! I love how you outline each of the exercises in a non-video format. I often get discouraged by having to watch a whole youtube video first before starting, but I love how this is laid out!
Chanelle says
Welcome friend! Glad you dig the gifs!
Jasmine Watts says
It looks like intense workout but I think I can do this!!! I love your workout outfit too!!
Annemarie LeBlanc says
Wow. What an intense workout. My muscles were aching while I was watching it. I hope I can still do this stuff but my old body would be screaming in pain. haha. I would do my regular walking and probably stretching too.
Victoria says
Cardio workouts was really important and good exercise for the heart, I think i need to try it for the healthy heart.
Jonathan Key says
This workout seems rather intense! I hadn’t heard of high intensity interval training before. Great information I think it’s time for me to try to get back in shape.
Shannon Peterson says
OH my gosh, this sounds exhausting but super effective!
Sabrina @ Dinner, then Dessert says
This looks like an intense workout! I just got back into fitness so I would need to ease into that!
Ourfamilyworld says
I love your workout outfit. This is an intense workout, but I think I could do this. This is the first time I’ve heard of the Tabata timer, though.
Courtney says
I need those pants! My yoga pants have no pockets, and the one pair I have that have pockets are super shallow so if you sit down with your phone in your pocket, it comes popping out! Oh, and you look fierce!
Nikki says
I always thought that cardio is very important in exercise.
Toughcookiemommy says
It’s so important to do cardio. I know how good these exercises are for your heart.
Stacie says
I like the concept of this workout. It’s great that you can do it at home. Will have to try it out.
Meagan says
Good thing I read this right before I started my work out! Going to be doing these for sure!
Ann Bacciaglia says
I love that these exercises can be done without a gym. I will have to try these moves out. I have been looking for a new routine to try.
Karen says
You look so fabulous. I wish I could do those exercises, looks like a really good workout,
Elizabeth O. says
I love your workout outfit! It fits you like a glove. The workout for this week is easy enough to do, thanks! I need some exercises to improve my cardio.
[email protected] Crafty says
I love those capris! I have the same issue with capri workout pants so I will check this company out. I wish I could exercise like that but have some big hip and back issues going on right now. Kudos to you 🙂
BILL HOFF says
Watched this and now I need a nap…lol
Myrah - Coupon Mamacita says
Looks like a great workout to start the day with. Going to try this! I LOVE the pants!
204 Park says
Mountain climbers are killer! And I love those capris 🙂
Bri says
This is a great concept for people like myself who cant commit to working out for hours. I will definitely be using this website for great workout routines.
Claudette P. Esterine says
Wonderful post as always – I love the outfit and your results but still not enough to get me doing all of this! 🙂 Sorry, I’m just not into this level of fitness.
Amber NElson says
Mountain climbers are a killer, I tell you!
Rena (An Ordinary Housewife) says
Wow, I’m getting tired just watching these! I really like that these give a great workout without a gym membership though!
Terri says
great incentive! I need the inspiration, thanks for sharing this blog
Kristen says
I love the sports bra. I could use a few good ones. thanks for the suggestion
aaronica (the crunchy mommy) says
um. your body is my inspiration. thank you for giving me tomorrow’s workout!
Ashley @irishred02 says
this is a great workout! And something I can do at home easily.
Debbie Denny says
Great workout you have. I really like the capris. They do look comfy.
Joely Smith says
Great workout help and inspiration which I need! Love the motion animations they are even more helpful! Also your workout wear looks great! A good sports bra is priceless!
Karlyn Cruz says
I am worn out just watching your workout. It looks like it’d make some great improvements on the body!
Amber NElson says
That looks very intense. I do love to do HIIT workouts though!
Pam W says
This looks like a workout I need to try. My doctor just told me today I needed to try high intensity exercise.
Terri Beavers says
You are so fit so I’d be nuts not to try your cardio and other workouts. You have on some cute clothing and they look really comfy. I have to be comfy when I do my yoga.
Tonya says
I need to build up to these exercises. The pants are super cute- I love the pocket for your phone. When I go to the gym it’s hard for me to figure out where to put my phone and keys. Love that they have a pocket.
Patrice says
Your outfit looks comfortable for exercise being able to move and stretch is a necessity.
Aimee Smith says
How awesome is the pocket on those pants! This workout looks amazing!
April G says
You got an awesome bod. I don’t know if I’ll start this, but I’ll tag it and see if I can get it done.
Mama to 5 BLessings says
Yes she does! I so need your motivation! Laziness and procrastination has made my body suffer!
Shaylee says
This workout looks awesome and I love that there’s no equipment required! PS: Great pants!
Mama to 5 BLessings says
Those pants are great! They look perfect for exercise! I like the pocket for your phone, hook up the ear buds and have great music to listen to!
Jennifer Clay says
This looks like an intense workout. It looks like you would get some really good results with this exercise workout!
Nancy @ Whispered Inspirations says
What a great post, I love how detailed it is. You look amazing by the way, so strong.
Marcie W. says
They actually have HIIT classes at my gym but I am too much of a wuss to try them. Love your bold workout gear and the added pockets are exactly what I need!
Heather lawrence says
Love those pants!!
I am in desperate need of some new work out clothes that are comfy.
Now that the kids are back to school I seem to have got my mojo back 🙂
Pam says
I love those capris! They’re really cute and colorful.
[email protected] says
You look amazing!
Michele says
I think I will go to that site to look at the dresses–as you know–I am not about to start working out!!
Jenn says
I love your work out posts. They’re so inspiring. And I could really use some inspiration.
Seattle Travel Blogger says
I love that you won’t accidentally flash any crack at the gym lol. I know exactly what you mean with other workout pants like these! I have a booty that needs some extra material!
Lesley says
I had no idea you were so fit! WOW! Those pants are great for holding your phone. I keep mine in my bra pocket.
Alissa Apel says
I try and workout every morning. Some of these exercises I could do.
Maureen says
I can’t wait until I can do these types of things again! I miss the gym!
Jenn @ EngineerMommy says
Oh, wow, I love skipping the gym some days, but then I feel guilty that I didn’t work out. I can do this rotation and feel good about my workout! Thanks for sharing!
coolchillmom says
That does look intense and effective! I love the phone pocket on your gym pants!
Shannon Peterson says
I’m exhausted just looking at this rotation! It looks awesome!
Crystal says
Do you have a method for keeping which exercise to do and in what order? I’d probably forget!
Chanelle says
When I do workouts like these I like to write the moves on a whiteboard and put it in front of me 🙂
Diana Villa says
Wow girl you look amazing! I wish I look so good and the outfit looks so cute, I have to check it out 😀
rika says
I need to hire a personal trainer. Need to get back in shape again
Amanda || Growing Up Madison says
I remember a few years ago I was in shape and able to do these. Now I’m an old woman with back problems so don’t don’t do anything at all.
Lisa Nolan says
Will it also shave off ten years, LOL! What a fun workout, loved the outfit, too! And the video clips were awesome, great job!
He says
I like that you do these workouts without machines. It shows that you can get fit without needing a gym membership.
Crystal says
That’s my favorite/least favorite part. There are no excuses…but there are no excuses!
Janell @ Saving You Dinero says
Another great set of workout tips. You make it look so easy!
Michele D says
Love your Wednesday workout posts. They make get so motivated! Thanks for sharing these tips.
Tiffany (NatureMom) says
Great workout and apparel. I think knees to elbows may be just as evil as burpees though.
Kelly Hutchinson says
I am sitting here on the heating pad from a back injury. Now I want to get up and exercise!
Lois Alter Mark says
Wow, I am exhausted just reading this! No wonder my body looks nothing like that!
Lady Lilith says
Nice looking workout. My body is hurting by reading this post. I need to take more of my workout outdoors.
Shaney Vijendranath says
I will be following posts like these religiously after giving birth to my baby! I miss my flat tummy already.
Tess says
Thanks for another great workout. I love that outfit too!
tara pittman says
I took the day off from my walking. You are making me feel guilty. I will get up and dance.
Michelle F. says
What a great workout! I love how you added the .gifs to show the exercise.
Scarlet says
Well that body sure is inspiring. I almost want to go try all those exercises but I think I will just start with the mountain climbers. I love the Spunkwear capri!
Cynthia @craftoflaughter says
What a great set of exercises! I love HIIT as cross training for my running. And… the pants are incredible! I love them
Melissa Pezza says
This is a great routine! I love workouts that combine strength training with cardio.
arvin says
WOW, Awesome blog!
Jaime Nicole says
You are in AMAZING shape!!! You’ve put together a really great workout – I’m not sure i could make it all the way through, but I’ll give it a try!
Alli says
As soon as I get over my hurt knee (I went one way and my knee went the other while exercising) I’m going to try this.
PS – I want my back to look like yours. Or even as half as good. 🙂
melodi steinberg says
Wow, you look incredibly toned and fit! Good job!
Kendra Frampton says
Oh my gosh you are amazing! I love adding new items to my workout list so that I don’t get bored and this is great!
Jolleen Ruiz says
Oh my gosh, I love everything about your post! Love the pics and the little clips so that I can follow along. This is awesome! And don’t even get me started on those adorable capris!! I NEED those. I am always holding my phone at the gym as I move from machine to machine. These look perfect 🙂
Catherine S says
This looks like a great cardiovascular workout. I am going to start doing this once or twice a week.
Stacie @ Divine Lifestyle says
I love these workout articles you’ve been doing lately. Throwing the videos in makes it easy to get an idea of what to do.
Laura Gregory says
The video clips help a lot. Many times I glance through magazines and they show step by step instructions on how to do a specific exercise and those are hard to follow. The Visuals are awesome.
Lesley F says
Great videos. I love the pockets in the pants
Dawn says
That is the cutest outfit! Thanks for sharing these workouts with the clips. I’ve got them all bookmarked for reference.
Cole says
Great post! I love the graphics you used, so cool!
Jennifer says
I love these workouts you’ve been posting. The video clips really make it easy to understand the movements and how to do them.
Amy @ Mr and Mrs T Plus Three says
Oh my, really shouldn’t have clicked on here while I am scoffing a biscuit! You look incredible. I must admit, when I am working out the only thing that brings amazing results is HIIT training, however just reading the words brings me out into a cold sweat lol!
Carlee C says
I really appreciate the video clips as well. I am a visual person so I need to see the exercise in action to “Get it”.
aimee fauci says
Loving your mini video clips! Makes it so much easier to understand how to do the exact workout.
Kristen from The Road to Domestication says
Another great post! Glad to know you’re not flashing any crack in the gym LOL (That tickled me LOL)
Tamara says
I absolutely love and applaud your workout gear! I get tired just seeing the video of the mountain climbers! And the jumping jacks.
Jeanette E. says
I have 3 small children with me 24/7 and I’m expecting. Exercise for me these days is very limited, and typically involves someone hanging off of one or both legs. I look forward to getting back into things I enjoy like running when they get older and don’t need as much attention!
Laura says
Your GIFs are so handy, I’ve not seen my PT in such a long time (I probably won’t for a while) so it’s been great reading your posts and keeping active when I get back from work.
Rachel Mouton says
I am loving these workouts! I’m going to have to get my hubby to workout with me 🙂
Paula Schuck says
This looks like an amazing cardio workout. I love the pants. I will have to try a few of these moves.
Terri Beavers says
I’ve got to start working out especially a cardio workout as I’m not getting any younger.
Jeanette says
I need you to move closer to me! You would totally keep my motivated! I have a goal to get in shape by next summer because we are saving for a trip to hawaii!
Amanda Ripsam says
I forgot to add that I wanted the pants for the place to put the cellphone besides my water bottle and my cellphone I don’t bring anything with me when I work out. I get a ride from a buddy to and from every time we work out together she tells me I need to stop working out in sweat pants but I too have thick legs.
Spunkwear says
The pocket does fit an iPhone 6 Plus. They are made form high quality yoga fabric so they stretch to fit who is wearing them!!
Amanda Ripsam says
I need a pair of pants like those and that top when I work out at jazzercize. Every Monday Wednesday and Friday I work out. Working out has really helped me get healthier and feeling better.
Robin (Masshole Mommy) says
I had no idea they still did Jazzercise. I want to channel my inner Olivia Newton John and try it, too! Fun!
Spunkwear says
You can find the capris Chanelle is featuring here: http://www.spunkwear.com/category-s/1915.htm Perfect for your next Jazzercise class! You’ll be sure to stand out and be complimented on your bright, fashionable jazzercise outfit!
Robin (Masshole Mommy) says
Mountain climbers are my nemesis. You would totally laugh at me if I told you how many times I had to do them to get the coordination down LOL. I was a hot mess for a long time with those.