45 Minute Total Body Tabata Strength and Cardio Workout | Dumbbells & Band | No Jumping, Low Impact

Grab a pair of dumbbells, a light mini band, and a mat for this total body tabata workout. For resistance reference I have a pair of 15 and 10lb DBs, but you can grab heavier or lighter because this is *your* workout and you and I are different! The entire workout goes 20 seconds on, 10 seconds off. The clock for the exercise and recovery will be in the bottom left hand corner of your screen. Green for go and red for rest : ) We perform each exercise 3 times in a tri-set fashion. During the recovery you will see the upcoming exercise in the upper right hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!

Skip to 2:00 to begin workout
Total Workout time: Approx 45 minutes
Total Time with Stretching: Approx 49 minutes

The Workout
20 seconds on / 10 seconds off (x3)

Banded Bird Dog Out and In R
Banded Bird Dog Out and In L
Banded Pushup (on knees, off/on knees, off knees)

DB Front Squat
DB Shoulder Press
DB Neutral Grip Thrusters

DB Clean to Press R
DB Clean to Press L
BW Squat to Reach

DB Snatch R
DB Snatch L
DB Sumo Squat to BW Calf Raise

DB Reverse Lunge with Curl (neutral) R
DB Reverse Lunge with Curl (Supinated) L
DB Renegade Row

DB/Banded Hip Hinge Row
Banded Supermans
Banded Face Pulls

DB Lunge to Squat R
DB Lunge to Squat L
BW Squat to Alternating Knee-In

DB 8 way raise
DB 4 way raise
DB Lateral raise

BW Side Repeaters R
BW Side Repeaters L
Standing Ab Twists with Alt Knee-In

Side Plank with Crunch R
Side Plank wit Crunch L
Mountain Climbers

Additional Add-Ons to Compliment this Workout:
Stretch
Abs

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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe

[christinelamb]

Whew, that was a tabata torcher! 🔥Shorter work intervals, but also short recovery time, so the HR stayed up! Lots of lat engagement in the beginning of the workout, and also shoulders later on. That last cardio finisher at the end was great! 👍
Thank you Larie! ❤

[jennyosyoga]

I’ve taken your TRX classes, this was the first Tabata with Dumbbells and omg did NOT disappoint. That 8 count 4 count and lat raise sequence had me sobbing in a good way😂

[Ashley.doeyes.]

❤I enjoyed this so much, the first round was my favorite and that sneaky plank at the end had me crying ❤, thank you for this awesome workout ❤

[Torgosseamstress]

Just did this one earlier today, after doing the upper and lower body tabata workouts the previous 2 days... I'm so glad I'm taking a rest day tomorrow 😅 these might be some of the hardest workouts of yours I've done yet! Surprisingly tough but in a satisfying way. I'd love to have more tabata style workouts from you someday! 👍

[amandakent]

Loved the portion I could complete before my newborn needed my attention 😅 I have yet to be able to complete a workout without my children needing me but I’m proud that I’m even moving my body at any capacity !

[ashleyseis]

I absolutely love Tabata workouts!! I would love it if there were more Tabata! Thank you so much for posting these!

[briannalarsen]

Love this tabaya style! I keep coming back to this each week lately. Would LOVE to see more like it! I have smaller hands and workouts with longer timed sets are hard to hold onto weights for. This pace was awesome and I love the cardio benefits while still using weights!

[tamaraconrad]

Wow, wow, wow, wow, WOW, wow WOW!

[bethanybauk]

This was amazing Larie!! We have done probably 95% of your workouts and this is right up there with the toughest, if not the toughest session you’ve dropped!! 🔥 My SHINS are sweating!! 😂 Thank you, thank you!! Brilliant!! 🎉❤

[christinelamb]

Larie, I LOVED this awesome Tabata workout! The warmup with the band was great, and I loved the segment later on incorporating the band for upper body. 💪I've been into Tabata workouts lately, and this one will be on repeat, and saved to my playlist! 👍The fast-paced work intervals with only a quick 10-second rest really keeps the HR up, doesn't it?
I'm so happy I found this workout this morning, and I am super sweaty now, and pleasantly fatigued! 😅Thank you! ❤

[Mariko]

hard! This was amazing! Please do more tabata workouts!

[TheChrisog]

Thank you Larie! Excellent workout: very complete, and clear explanations and demos!

[dedewilson]

Husband and I have decided that THIS is the workout to do when we need a big cardio kickstart

[kathleentoledo]

What an awesome workout... Thank you for sharing yourself with us and sharing these awesome workouts.. it apreciated..

[als]

Holy crap this tabata style workout is insanely fast with switching each exercise and equipment. I loved it though!! Heart pumping. I needed to pause and rewind a few times when switching equipment

[girl]

WOW WOW WOW! nice workout coach!! loved it!

[pamelamacadam]

So good!! Loved this one! Love seeing your girls. My second would of been named Violet if we had a girl. Beautiful name ❤️

[michelamezzetti]

i workout che proponi sono tremendamente efficaci e sempre originali! i tuoi commenti e le tue avvertenze sono utili e fanno passare meglio il tempo del lavoro. Grazie dall'Italia!

[dedewilson]

Amazing. We did this day after Xmas...after gorging LOL...feeling virtuous:)

[shaynamadison]

Loved this one. I’m on a Tabata Kick and this is probably my favorite one yet!