10 Minute Tabata HIIT Workout - No Equipment Needed

Sometimes we are short on time or away from home, but we shouldn’t have to sacrifice our fitness goals. Whether you're too pressed for time to go through a full warm-up, training, and cool-down routine, or you’re traveling, FightCamp has got you covered so that you don't have to miss a workout!

FightCamp Trainer Coach PJ has the perfect bodyweight workout to get your heart rate elevated, blood pumping, and keep you in fighting shape this summer even if you’re traveling and on-the-go away from the heavy bag. The best part is you won’t need any equipment for this workout so you can do it anywhere!

This workout routine is a Tabata-style workout. Tabata workouts consist of high-intensity, short intervals of movement, followed by brief rest periods. They are known to increase Excess Post-Exercise Oxygen Consumption (EPOC), or the number of calories you burn post-workout.

Coach PJ will take you through 5 rounds of 5 different movements. You’ll complete 4 sets of each movement following the same work to rest ratio: 20 seconds of work followed by 10 seconds of rest.

Tabata Workout: 5 Rounds

20 seconds of work: 10 seconds of rest

A-Skips (4 sets)

A-skips are similar in motion to marching in place with a little more bounce, almost like you are skipping in place.

• Focus on controlled motion and raising your knee above hip height
• Arm drive is more active than the marching motion
• As motion is mastered, pick up the tempo

Key points: Your elbows should be at a 90 degree angle. Make sure not to cross the midline of your chest as you drive your arms in the movement.

Reverse Lunge + Front Kick (4 sets)

• Start in an athletic stance
• Perform a right leg, reverse lunge
• Return to a stand, and kick your right foot forward
• Continue the lunge and kick for 20 seconds with the same leg
• Rest 10 seconds
• Switch legs and repeat x 3

Bob and Weave (4 sets)

The bob and weave is a great exercise to practice defense and slipping/ducking punches. A good visual is to imagine a rope tied off at head height. Make sure to bob and weave under the rope and avoid hitting the rope with your head.

• Start in an athletic fighting stance
• Envision your opponent throwing a punch at you as you slip each attempted shot
• Bend your knees slightly and bob under the imaginary punch, dropping your center of gravity, keeping your guard up
• Quickly return to your upright boxing stance
• Continue bobbing and weaving, back and forth, as if your body is following along the path of a “U” shape for the remaining time
• Rest for 10 seconds
• Repeat x 3

Key point: Keep your hands up in a guard the entire time.
Added challenge: Switch your stance halfway through.

Squat + Hook (4 sets)

• Start in an athletic stance with your hands up in guard
• Perform a full bodyweight squat
• Come back to stance and throw a hook
• Repeat the squat and throw a hook with the opposite arm
• Continue for 20 seconds, alternating throwing hooks with each arm
• Rest for 10 seconds
• Repeat x 3

Key points: Throw each hook with intention and force. Focus on good hip rotation and twist of the planted foot to transfer power for each punch.
Added challenge: Turn the squats into a squat jump.

Bear Plank + Sit-Thru (4 sets)

• Start on all fours with your arms straight and your hands under your shoulders
• Your knees should be bent at 90 degrees under your hips
• Engage your core (think belly to spine), keeping your back flat, lift your knees 1-3 inches off the ground. This is the starting position.
• From here, keeping your right hand on the ground, raise your left arm and rotate your chest as if to point to the sky while simultaneously kicking your right leg out to your left side
• Your left foot should pivot as you thread your right leg beneath you, as you kick through
• Return to the starting position
• Switch arms and legs
• Repeat for 20 seconds, alternating sides
• Rest for 10 seconds
• Repeat x 3

There you have it! A quick 10 minutes of solid hard work. Tabata-style workouts give you just enough time to elevate your heart rate, break a sweat, and burn calories during, and well after, you’ve finished. Be sure to check out our other YouTube videos and workouts to keep you active all summer long!

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The Author: PJ Shirdan is a FightCamp Founding Coach who claims that boxing wasn’t his first love, but it saved his life. PJ grew up in the Philadelphia area and played football as a young athlete. After a life-changing event, he found boxing as a way to heal, escape, and, ultimately, rebuild his life as he became a competitive fighter. PJ came to Los Angeles and continued to hone his skills as a boxer and as a NASM and TRX Certified Personal Trainer. He began to train other boxers, UFC fighters, and athletes using a holistic approach. This included mental and physical training, nutritional counseling, and empowering his clients with his hallmark motivational style. Today, he is known throughout the FightCamp Team as the go-to person to close out company-wide meetings with the same optimism and positive messages he delivers in his FightCamp workouts. When PJ isn’t filming workouts, he’s enjoying a great burger with his wife, Lindsey, and living his #BestDayEver. Coach PJ is also USA Boxing Coach certified.