This 8-Move Tabata Workout Is the Perfect Way to Get Outside This Summer

Goodbye, indoor workouts. Hello, strength, cardio, and sunshine!

Exercising outdoors is like recess—it's freeing and just plain fun. Take advantage of those good feels with this low-equipment Tabata workout that's designed to be done outside—where you have room to use a jump rope and a park-type bench. Tabata workouts are short, high-intensity exercises that include short rest periods between movements.

This routine from Francine Delgado-Lugo, CPT, cofounder of Lugo Form Fitness Brooklyn in New York City, combines strength and cardio through a mix of up-and-down, front-to-back, and side-to-side movements that will get your heart pumping and your muscles burning out, so you improve endurance.

Remember: Maintaining strong form and focusing on breathing is always important, but enjoy yourself as you sweat, says Delgado-Lugo. "For me, fitness is about moving well, building confidence, and working toward being the best version of yourself." And this workout will help you achieve just that.

Grab a timer and head outside. Delgado-Lugo suggests the Tabata exercise option—bursts of 40 seconds of work with 20 seconds of rest—on the SmartWOD Timer app. You can also use a stopwatch or keep an eye on your phone's clock. Once your work and rest intervals are set, you're ready to get started. Get your favorite pump-up playlist going, and jump right into the workout. The one thing that would make it even better? Persuade a few friends to join you, too!

Do each exercise for 40 seconds, completing as many reps as possible. Rest 20 seconds between exercises. Repeat for 3 rounds. Rest 60 to 90 seconds between each round.

Jump Rope

  • Stand with feet together and a jump rope handle in each hand with the rope behind your heels.
  • Keep your elbows at your waist, and use your wrists to swing the rope, bringing it over your head and under your feet as you jump.
  • Jump double-footed over the rope, don't use a skipping pattern of jumping.
  • Keep your knees soft and the weight on the balls of your feet.
  • Pay attention to your breath as you go.

Squat Movement

  • Start standing with your feet shoulder-width apart and your toes turned slightly out.
  • Keep your chest up and your abs engaged as you do the movements
  • Move your hips down and back into a squat as you bring your arms up to shoulder height.
  • Push your feet into the floor to stand up.
  • Repeat the movement for 40 seconds before taking a break.

Tabata Bench Dip

  • To start this movement you are seated on a bench.
  • Place your hands on the bench seat behind you and outside of your hips
  • Scoot forward, and walk feet out with toes pointed upward, until your buttocks clear the bench seat.
  • Bend your elbows, squeeze your shoulder blades back, and lower your body a few inches toward the ground.
  • Your shoulders should not roll forward as you lower—if they do, don't go as low.
  • Use your triceps to press back up and straighten your arms.
  • Keep butt close to bench and chest lifted.

If you're new to dips, keep your knees bent, but, if you want a challenge, straighten your legs. Exercise for 40 seconds and then rest and repeat.

Alternating Side Lunge With Overhead Reach

  • Stand with your feet hip-width apart.
  • Hold a folded jump rope with your hands also at shoulder-width apart. Pull on the rope to create tension.
  • Step out to the side with your right foot.
  • Keep the opposite leg straight and your spine flat
  • Move your hips backward as you bend your right knee.
  • Reach your arms up, pulling your shoulder blades back and down as you bend your knee. Keep tension on the jump rope throughout the movement.
  • Push off using your right foot and straighten your knee to stand up again.
  • Bring your arms down in front of you still keeping tension on the rope.
  • Repeat the complete series of movements on your left side.

Continue alternating sides as you work through the 40 seconds before taking your rest break then complete the series for a total of three sets or rounds.

Push-up With Cross-body Knee Tuck

  • Place your hands on top of the bench, and walk your feet back until you assume a plank pose.
  • Keep your shoulders over your wrists and your chest over the bench.
  • Maintain tension in your butt by squeezing your glutes, and quads.
  • Push your shoulder blades down and back to create tension in your upper back.
  • Bend your elbows, and lower your body towards the bench.
  • Keep your elbows by your ribs.
  • Push back up using your arms, exhaling on the upward movement, and bring one knee up and into the opposite elbow.
  • Step it back into your plank position.

Repeat the combo on the opposite side, doing one push-up and one knee tuck per side.

Alternating Bench Step-up

  • Face the bench, standing with feet hip-width apart.
  • Step your entire left foot on top of the bench, shifting your weight slightly forward over your left foot and hinging at the hips.
  • Drive through the left foot to stand on top of the bench fully, with your shoulders over your hips.
  • Tap the right foot on the bench.
  • Bend the left knee, and step back down with control.
  • Repeat the movement with the right foot, and continue alternating for 40 seconds.

Bench Hip Thrust

  • Sit on the ground, back facing the bench, with your knees bent and feet hip-width apart.
  • Lift your butt slightly off the ground, with your upper back against the bench and the edge of the bench lining up with the bottom of your shoulder blades.
  • Place your hands on your hips.
  • With feet planted on the ground, scoop (tilt) your pelvis and squeeze your glutes to extend hips toward the sky—avoid lifting with your lower back.
  • Knees and ankles should be in one line; same for hips and shoulders.
  • Lower yourself with control, butt coming back toward the ground and bench. Repeat.

V-sit Tabata Move

  • Sit on top of the bench, placing your hands by your hips and holding onto the sides of the bench.
  • Lift your legs, keeping the knees bent and engaging your abs
  • Lean your torso back slightly, keeping your feet about the same level as your hips.
  • Inhale and extend your legs straight out, leaning your torso back a bit more.
  • Exhale to bring knees back in and chest back up.

Repeat. To make this exercise more challenging, let go of the bench and hold your arms straight out in front of you.

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