Total Body Tabata with Dumbbells {cardio + strength}

Ready to test your cardiovascular stamina? Combine dumbbell strength training with cardio intervals in this tri-circuit, total body tabata workout.

total body tabata workout | www.nourishmovelove.com

When I do a total body circuit workout it needs to be three things:

  1. be 45 minutes or less.
  2. be simple and semi-repetitive so i can master the moves while working the targeted muscles to fatigue. but not too repetitive that I get bored, usually 5-10 different exercise does the trick.
  3. combine strenght training + cardio. i have to get my heart rate up in order to feel like really worked out, it’s a mental thing.

So whenever you’re doing one of my total body circuits you can expect all of the above. In fact, if you’re participating in the 4-week #summersweatseries you’re totally feeling the burn from the past week of workouts {yes, they are tough for a reason, because you are so much stronger than you think you are}. And if you haven’t jumped on the #summersweatseries bandwagon there’s still time to join! You can get all the details here. And jump right into week two workouts with us!

So far the biggest feedback from the #summersweatseries is that all the workouts get you’re heart-rate up. Because if you’re anything like me you want to get your heart pumping and actually sweat during your workout. And if running isn’t your jam, this is a great way to supplement your cardio.

So I’m bringing you another heart pumping, cardio-intense workout paired with total body strength  training to weave into your weekly routine. 

{music: turn up the music Lawrence remix, get more songs currently rocking my workout playlist here}

And while I love my heart-pumping circuit workouts, I’m a firm believer in not HIIT’ing it hard everyday. So if tabata and hiit aren’t your thing, I’ve got plenty of low impact, barre workouts for you. And while you’re at it check out my new Nourished 7-Day Refresh ebook for a 7-day, barre and pilates based workout plan.

the workout: total body tabata with dumbbells {cardio + strength}

Complete 12 repetitions of each strength exercise followed by 20 repetitions of each toning exercise. Repeat each strength and toning exercise x 3 sets {12 strength reps, 20 toning reps, 12 strength reps, 20 toning reps…}. Once you’ve completed all three sets of the strength and toning exercises, complete the 20 second tabata, with a 10 second rest x 4 cycles before moving onto the next circuit.

I recommend using a light-to-medium set of dumbbells {8-20 lbs}. 

  • Circuit One:
    • 12 Reps Strength: Alternating Lateral Lunge + Overhead Press
    • 20 Reps Toning: Wall Sit + Cross Body Curls
      x 3 Sets
    • 20 Sec Tabata with 10 Sec Rest: High Knees
      x 4 sets
  • Circuit Two:
    • 12 Reps Strength: Skull Crushers + Glute Bridge
    • 20 Reps Toning: Wall Sit + T Raises
      x 3 sets
    • 20 Sec Tabata with 10 Sec Rest: Squat Jacks
      x 4 sets
  • Circuit Three:
    • 12 Reps Strength: Reverse Lunge + Back Fly
    • 20 Reps Toning: Wall Sit + Front Raise Bicep Kicks {may need to drop to a lighter set of dumbbells}
      x 3 sets
    • 20 Sec Tabata with 10 Sec Rest: Runner Squats
      x 4 sets

Tip: the wall sit toning exercises give you a chance to catch your breath while isometrically engaging your muscles to fatigue. Use this time to slow your heart rate and find your breath. Now that’s what I call some serious active recovery!

see video above for complete workout and proper exercise form.

circuit one strength: Alternating Lateral Lunge + Overhead Press – 12 reps

Alternating Lateral Lunge with Overhead Press

circuit one toning: wall sit + cross body curls – 20 reps

wall sit with cross body curls

circuit one tabata: high knees– 20 sec on, 10 sec rest

high knees

circuit two strength: skull crushers + glute bridge – 12 reps

skull crushers with glute bridge

circuit two toning: wall sit + t raises – 20 reps

wall sit with t raises

circuit two tabata: squat jacks – 20 sec on, 10 sec rest

squat jacks

circuit three strength: reverse lunge + back fly – 12 reps

reverse lunge with back fly

circuit three toning: wall sit + front raise bicep kicks – 20 reps

wall sit with front raise bicep kicks

circuit three tabata: runner squats – 20 sec on, 10 sec rest

runner squats

the outfit: adidas pure boost + vsx 

adidas pure boost x {old, similar linked here}

vsx knockout capri {old, similar linked here}

lightweight vsx strappy back sports bra {old, similar linked here}

garmin vivosmart

victoria secret sport outfit

the workout: total body tabata with dumbbells {cardio + strength}

Complete 12 repetitions of each strength exercise followed by 20 repetitions of each toning exercise. Repeat each strength and toning exercise x 3 sets. Once you’ve completed all three sets of the strength and toning exercises, complete the 20 second tabata, with a 10 second rest x 4 cycles before moving onto the next circuit.

  • Circuit One:
    • 12 Reps Strength: Alternating Lateral Lunge + Overhead Press
    • 20 Reps Toning: Wall Sit + Cross Body Curls
      x 3 Sets
    • 20 Sec Tabata with 10 Sec Rest: High Knees
      x 4 sets
  • Circuit Two:
    • 12 Reps Strength: Skull Crushers + Glute Bridge
    • 20 Reps Toning: Wall Sit + T Raises
      x 3 sets
    • 20 Sec Tabata with 10 Sec Rest: Squat Jacks
      x 4 sets
  • Circuit Three:
    • 12 Reps Strength: Reverse Lunge + Back Fly
    • 20 Reps Toning: Wall Sit + Front Raise Bicep Kicks {may need to drop to a lighter set of dumbbells}
      x 3 sets
    • 20 Sec Tabata with 10 Sec Rest: Runner Squats
      x 4 sets

the runner squat is my new favorite move. have you tried it?

pin this workout

total body tabata with dumbbells {cardio + strength} | ready to test your cardiovascular stamina? combine dumbbell strength training with cardio intervals in this tri-circuit, total body tabata workout. | www.nourishmovelove.com

2 comments
  1. I just finished this. The tabatas are fun and pretty easy… The t raises are NOT! I was so tempted to drop the weights but pushed through. Torture! I would rather do 100 jump squats than 100 of those t raises. But overall I’ve saved the workout to do again because it got a good sweat in so thank you. I should add that I’m 16 weeks pregnant which might be another reason the t raises felt particularly hard lol

    • Anisah! You’re a total rockstar! Those t-raises aren’t easy that’s for sure. I love that you are continue to lift and build strength throughout your pregnancy, #fitpregnancy! Way to push through and so glad you loved this workout. xo-Lindsey