Using only your bodyweight, we'll drive that heart rate and move those legs and arms with this total-body Tabata. You're going to want to favourite this video for the next time you go away. It's the perfect no-equipment, total body workout.

Osteoporosis and beginner-friendly options are shown.

Day 13 of the 15-Day Ignite Challenge.

Tools: nothing (chair or bench if you're a beginner)

4 x 20sec
Gate swings (alt: no jump)
Lunge pulse jumps (alt: no jump)
Plank toe tap (alt: off chair)
Dead bug 5:39 / 7:39 / 9:39 / 11:39

4 x 20sec
Jumping jacks (alt: low impact)
Frog squat pulse (alt: air squat)
Skaters
Plank ups 13:5

4 x 20sec
Push-ups (alt: off chair)
Butterfly crunch (alt: v sit)
Bear hover
Squat & reach

00:00 Introduction
00:52 Warm-up
04:21 Tabata workout
29:16 Cool-down
30:43 Stretch