Tone your body and burn fat with this intermediate Tabata-style morning bodyweight workout — no equipment needed! The format is simple: work for 40 seconds, rest for 20, then move straight to the next exercise. 13 minutes of full body intensity. Let\'s go!
Intermediate Morning Tabata Flex Bodyweight is a free 14 min workout plan with 13 illustrated exercises for your core, glutes, quadriceps and triceps. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
Duration: 14 min
Exercises: 13
Training focus: Core, glutes, quadriceps and triceps
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Intermediate Morning Tabata Flex Bodyweight take?
The full workout takes about 14 minutes, covering 13 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, abs, shoulders, hamstrings, chest. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
More free core, glutes, quadriceps and triceps workouts
Tone your body and burn fat with this intermediate Tabata-style morning bodyweight workout — no equipment needed! The format is simple: work for 40 seconds, rest for 20, then move straight to the next exercise. 13 minutes of full body intensity. Let\'s go!
Auto-advanceStart exercises automatically after a 5-second delay
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Using a stable bench or chair, lock yourself into the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
Keeping your neck in line with your body, bring your right arm off the surface and touch your left shoulder before placing it back on the bench or chair.
Repeat the same movement for the opposing arm maintaining a strong core and straight back.
Begin by sitting on a bench or chair and elevate one leg while keeping the other foot, grounded and steady, on the floor.
Place your arms straight out in front of you, and lean slightly forward to transfer your body weight onto your grounded foot.
Using a combination of glute, quadricep, and hamstring strength, lift your body up to standing position.
Stand strong, briefly, before lowering yourself steadily back to the seated position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
Raise your left foot from the floor, extending your leg out in front of you.
As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
Continue this downward movement until your right thigh is parallel to the floor.
Hold for a count of one.
Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
Repeat.
Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
Then drive your hips forward and push through your quads and glutes to return to a standing position.
Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
Lower your leg back so that you return to the starting position and repeat for the other side!
Lie down on a padded surface. Have your arms extended above your head with your feet straight out in front of you. Point the toes down and forward.
Begin the movement by contracting the core. Simultaneously, move the hands and feet up. Keep the legs and arms straight.
With your gaze straight ahead, bring your chest and legs off of the ground, focusing all of the tension in your core. Hold this position for as long as you can. Afterward, slowly return to the starting position.
Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
Push up to lift the bar from the rack and hold it directly over you with your arms locked.
Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
At the top of the movement, lock your arms and squeeze your chest muscles.
If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
Stop when your upper arms are parallel with the floor.
Squeeze your chest muscles and slowly return to starting position. Repeat.
Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.
Primary muscle group(s):
Abs
Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.
Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg.
As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to.
Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
Grip the sides of the bench for stability.
Leaning back to about a 45-degree angle from the bench. This is the start position.
Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.
This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.
Primary muscle group(s):
Abs
Secondary:
Lower Back
Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Abs
Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
Pause and return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.
Workout done!
Exercises done
of 13
Total time
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