10 Minute Bodyweight Tabata Workout For Business Travelers
The Ultimate Full Body Workout For Busy People On The Go
On today’s episode of Live Lean TV, I’m putting you through the ultimate 10 minute bodyweight tabata workout for business travelers.
Even though I’m completing this workout at an outdoor football field and running track, this awesome full body workout can be completed by busy travelers in their hotel room.
If you’re not on the road, this is also an excellent outside or at home workout.
This 10 minute tabata workout is comprised of:
- 4 bodyweight exercises
- 20 seconds of work
- 10 seconds of rest
- 4 rounds
After the last exercise in the round, take a 60 second rest, then repeat 3 more times, for a total of 4 rounds.
Let’s get into it.
Warm Up
If you need to get a warm up in first, complete High Knees Walk In Place until you feel warmed up and ready to go.
If you are at the running track or outdoor field, jog around until you feel warmed up.
Once you are ready, jump right into the workout.
10 Minute Bodyweight Tabata Workout For Business Travelers
Trainer:
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Workout Duration
10 minutes
Workout Designed To Focus On:
Full body training that provides a calorie crushing cardio and muscle building stimulus.
Includes beginner to advanced exercise modifications.
Required Equipment:
Bench or chair.
Workout Instructions:
Click here to follow along with the guided 10 Minute Bodyweight Tabata Workout For Business Travelers
Complete exercises A1-A4, B1-B4, C1-C4, D1-D4 one after another in circuit format.
Exercises:
The 4 exercises will include beginner to advanced variations of the following major movements:
- Squats
- Push Ups
- Planks
- Tricep Dips
Every round you’ll move on to the more advanced variation of the exercise.
Before starting, make sure you have your water bottle close by.
Round #1: Beginner
Click the links below for the step-by-step exercise demonstrations
A1. Bench Dip With Knees Bent
The first exercise is the bench dip with knees bent.
You can start off with this beginner modification, however if it is too easy for you, you can extend your legs straight out in front of you to complete the traditional bench dip.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- If you don’t have access to a bench, you can complete the dip using a stable chair or the edge of the bed.
- Keep your elbows tucked in to your sides.
- Lower your body down to feel the stretch.
- Press your hands through the bench to raise your body back to the top.
- At the top of the dip, squeeze your triceps hard to force your muscles to grow.
- Once the 20 seconds is up, stop and take a 10 second rest, before moving into squats.
A2. Air Squats
The second exercise is are bodyweight air squats.
This is the beginner modification of the squat.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Place your feet approximately shoulder width apart.
- Push your butt and hamstrings back to squat down.
- Press your feet through the ground to come back up again.
- Make sure you keep your back flat, while looking straight ahead.
- After the 20 seconds is up, take a 10 second break before moving into the plank.
A3. Forearm Plank
The third exercise is the forearm plank to hit your core.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Get down into a plank position with your forearms pressed into the ground, with your elbows directly below your shoulders.
- Your body should be a straight board from your heels to your head.
- To do this, turn on and fire your calves, hamstrings, and glutes.
- Your abs should be turned on as strong as a rock.
- Hold this position for 20 seconds, then stop and take a 10 second break before moving onto the last exercise of the beginner round, push ups.
A4. Push Up
The fourth exercise is the push up to hit the chest.
- Reps: 20 seconds
- Rest: 60 seconds
- Sets: 1
Coaching cues:
- During the push up, keep your body as flat as a board.
- Lower your body down, then press your hands through the ground to press your body back up again.
- To get a stronger contraction in your chest muscles, rather than thinking about pushing your body up, focus on pressing the ground away from you.
That was the first round.
Take a 60 second break before proceeding into the next round.
During this break, take a deep breath, then drink some water before moving back to the top of the exercise order, starting with tricep bench dips.
Round 2: Intermediate
For this round, I’m going to show you a more difficult variation of each exercise to progress the workout.
If you’re still a beginner, stick with the beginner modification exercises from the first round.
However, if you are more advanced, more on to these more challenging moves.
Take your final drink of water, then let’s get ready to go.
It’s time to up the effort.
B1. Bench Dip
The first exercise of the second round is the tricep bench dip, with your legs straight out in front of you.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- To prevent noodle legs, it’s important to keep your legs turned on by contracting your quadriceps, as you lower down and come back up again.
- Once the 20 seconds is up, stop, then get back up to your feet during the 10 second break, before moving on to the squat.
B2. Jump Squat
To make the squat a little more difficult, complete a jump squat.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- As you squat down, stick your butt back, with your back flat, then press your feet through the ground and add a little hop to get back to the top.
- Do not land with your knees straight, since this is too difficult on your knee joint.
- Cushion your landing by landing softly, with your knees already slightly bent, as you immediately lowering right back down into another squat.
- This will ensure your knees are safe.
- Once the 20 seconds is up, take a 10 second break, before moving on to another modification of the plank.
B3. Alternating Forearm T-Plank Rotation
To make the plank more challenging, try the alternating forearm t-plank rotation.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Get down on the ground in the forearm plank position.
- Come up on one arm then turn to your side as you reach your arm to the sky.
- Come back down to the forearm plank position, then switch sides.
- Make sure you keep your abs turned on.
- If I was to hit you in the stomach, my hand should break since your abs are rock solid.
- Complete for 20 seconds, then get back to your feet, and rest during the 10 second break, before moving on to the push ups.
B4. Plyometric Push Up
To make the push up more challenging, complete the plyometric push up.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Get down into the push up position.
- Lower down into the push up, then explode up as your hands come off the ground.
- Make sure you cushion the landing by immediately lowering into another push up.
- If this is too difficult, stick with the push up from the first round.
- By now, your heart rate should be elevated and the fat should be burning off.
- My heart rate was at 152 bpm.
- Complete for 20 seconds, then take a 60 second break before moving on to round 3.
You are now halfway done.
Round 3: Halfway Done
During the break, drink some more water.
If you are feeling any muscle or joint stiffness, shake out your elbows and legs increase the synovial fluid lubrication to your joints.
Other than that, let’s get ready and start back at the tricep bench dip again.
This is the third round, so you better bring it.
C1. Plyometric Bench Dip
For this variation of the tricep bench, you’ll add a little explosion into the dip by completing the plyometric bench dip.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Get into the same bench dip position.
- Lower down into the bench dip with your elbows tight to your sides and moving behind you.
- This time, just like the plyometric explosive push up and jump squat, you will explode up with a little hop, as your hands come off the bench.
- If that’s too difficult for you or you have bad elbow joints, keep it safe by sticking to one of the previous beginner modifications of the bench dip.
- Don’t take it to the extreme if your body can’t handle it.
- Make sure every other muscle in your body is turned on.
- You should be feeling throughout your triceps.
- Complete for 20 seconds, then take a 10 second break before moving back to the squat.
C2. Jump Squat
Stick with air squat for the beginner modification or complete the jump squat for more calorie burn and muscle activation.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Complete for 20 seconds, then shake it out during the 10 second break, before moving on to another modification of the plank.
C3. Straight Arm Plank Tap
For the straight arm plank tap, you will need your water bottle or any other item to place on the floor and tap with your hand.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Place your water bottle on the ground.
- Get down on the ground in a straight arm plank position, with the water bottle positioned an arms length in front of you.
- Lift one hand and tap the water bottle, then place it back to the starting position.
- Tap the water bottle again with the opposite hand.
- During the tap, lock in your body, with your abs tight, to make sure your body is still parallel to the ground, with your hips square to the ground.
- Your hips should not twist when tapping the water bottle.
- You should be feeling this one.
- My heart rate was at 157 bpm.
C4. Push Up Shoulder Tap
For this push up variation, complete the push up shoulder tap.
- Reps: 20 seconds
- Rest: 60 seconds
- Sets: 1
Coaching cues:
- Complete a push up, then tap the opposite shoulder with each hand.
- If this is too difficult, stick with the traditional push up.
- If not, keep moving up and progressing with the advanced modifications.
We’re now heading into the last round.
Round 4: Final Round
I’m going to throw a few more advanced exercise modifications during this last round.
At this point, my heart rate was 163 bpm.
This workout may seem easy to some of you, but I’m challenging you to go try it and put your body to the test.
You’re going to be surprised.
Last set, best set.
This is it.
Let’s bring it.
D1. Bench Dip + Plyometric Bench Dip
For this tricep bench dip variation, you can do the bench dip, while adding in a couple plyometric bench dip hops, if you can.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- The 20 seconds of work feels like it’s longer on the final set, as you feel the muscles burning.
- Take a 10 second break, then move on to the squats.
D2. Front To Back Hop
For this squat variation, complete the front to back hop.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Squat down then complete a forward jump and land softly with good form.
- Squat down then jump backwards back to the start.
- I like to train like an athlete by using functional movements that will help you in everyday life.
- Rest for 10 seconds, then it’s plank time baby.
- At this point my heart rate was at 155 bpm.
D3. Straight Arm Plank To Forearm Plank
The final plank variation is the straight arm plank to forearm plank.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Start in a straight arm plank, then immediately lower down to you elbows to complete the forearm plank.
- Without resting, move back to the straight arm plank.
- Continue alternating back and forth between to the two plank variations.
- If that is too difficult, stick with the forearm plank.
- However, I want you pushing yourself.
- Results come with change.
- Change up your workouts, change your body.
- Rest for 10 seconds, then move on to the last push up exercise.
D4. Side To Side Plyometric Push Up
For the last push up variation, complete side to side plyometric push ups.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 1
Coaching cues:
- Get down into a push up position.
- Bend your elbows to lower your chest towards the ground, then explosively press the ground away from you, as your hands come off the ground, and your land on the other side.
- Continue alternating side to side.
- Your chest will be feeling it after this.
I Hope You Enjoyed This 10 Minute Bodyweight Tabata Workout For Business Travelers
That’s it.
Awesome job.
I finished this 10 minute bodyweight tabata workout with my heart rate at 166 bpm.
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Go change your body.
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- Share this workout with your friends
- Film yourself doing it
- Post it to Instagram
- Tag us @LiveLeanTV because we want to see you in action
Thanks again for being a part of the Live Lean Nation.
I’ll see you at the next episode.
Stay tuned and keep Living Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
That’s a great set of videos. I’m going to try a few variations of the exercises in my next workout. Thanks for doing this.