Hot & Short Weekend Burn Workout ( Uncut )

Feb 4, 2012 by

10 min tabata workout


I really love to finish my last workout of the week with a super short and intense interval training routine. Today’s routine was focused on the lower body and it was a resistance training workout, and it will only take you 10 minutes to complete.

As you can see in my video I was using a cool new toy I got 🙂 and this toy is 40 lbs heavy. It’s called a VersaFit bag it’s made by Power Systems and it resembles a Bulgarian Bag, but it’s a bit more sleek if you drop it on your shoulders. You can make your own very easily how my friend Troy from Cube Dweller Fitness did, he has a video with full explanation on how to make this bag your self.  You can also use dumbbells or kettlebells.

This workout was uncut so you can follow me along with my timer. I also do an explanation for beginners and variation at the end of the workout, so make sure you fast forward for that.


Make sure you do a good warm-up before beginning this or any other workout.




Workout Explanation


This workout is done in Tabata interval training style. In this routine besides for my new VersaFit bag I was also using my timer, ( you don’t need one you can just follow me along ), and my Pink Lebert ,( you can use two chairs and a broom stick for pull-ups, or a pull up bar with a chair underneath, and for dips you can use either a counter in your house, or the two chairs ).

I set up my timer for two intervals, the first interval is 10 sec ( rest interval ), the second interval is 20 sec ( max effort ) for the total of 20 rounds.

There are 5 exercises in this routine and you will go through them 4 times.

  • Right Leg Back Lunge with resistance of your choice
  • Left Leg Back Lunge
  • Constant Tension Pull-Up
  • Squat with resistance of your choose
  • Side To Side Abs ( your knees don’t go back down, you will hold your abs contracted throughout the full 20 sec interval )

Share your scores!


Lebert Equalizer Total Body Strengthener



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  • erlingtonjames

    Hello Tatianna, hope you well. Going to try this out tomorrow along with the 10 min Cardio Hiit and Six Pack Workout. So tired lately with work but I am going to try to 30 min workout after work.

    • A little bit of workout is definitely better then nothing, but if you are too tired maybe you can take a day of rest and resume the next day. 

  • Sgrsmk

    Oh, perfect workout for tomo morning, just enough time for warm up / work out / cool down before crazy day and dentist appt for lots of fillings (boo). Yeah!! I don’t have a toy.. BUT I have a dip station so I will do constant tension reverse push ups. I am freaked out by the side to side abs (oh no!). I am going to be saying not so nice things about you during those I think.. Sorry in advance 🙂

    • Ha Ha Ha, but you will love me after 😉

  • I did this as my full body routine today. Total workout time: 39 minutes
    Warm up: I completed 5min; then did Planks 10sec /50 sec x 4; 2 min pistols.
    1) 7-6-7-7 Right Leg (30lb sandbag)
    2) 7-7-7-6 Left Leg (30lb sandbag)
    3) 9-8-9-8 (Dip station)
    4) 7-7-7-7 (30lb sandbag)
    5) 2-2-2-2 ( Dip Station ) I’d to drop my knees on each extension:(
    Moderate Cardio: 15 mins of Jumping Jacks: 250 reps; High Knees: 250 reps; Mountain Climbers: 200 reps.
    Did other 10sec /50 sec x 4 Planks; 2 min pistols. Finished with a 12 min strencthing.

    • Gerri Lee Schafer

      nice !!!

  • sus

    I started this one yesterday but was interrupted half way through it and only got 2 rounds in. So I did it again today. My scores:
    1) 9,9,9,9 (8lb dumbbells)
    2) 8,9,9,9 (8lb dumbbells)
    3) 8,7,7,7 (dip station)
    4) 8,9,9,9 (8lb dumbbells)
    5) 6,7,6,8 (just did these straight forward)
    Then I did 10 rounds of 10/20 High Knees

  • Naomi

    I used my 16 kg sandbag for everything weighted and did mini-mini-pull-ups on the pull-up bar – the latter was worse than any isometric hold, I felt so sick..! I feel sick even now, just thinking about the pain. My whole body was contracted in that movement and I felt like my insides were turning inside out… I kept moving afterwards with the Sunkissed Abs & Core (improved my time from 15 mins to 14 mins and 13 secs). This full body workout was hard – I was thinking of doing it twice, but went with the abs instead.

    1) 11, 8, 8, 8
    2) 10, 8, 7, 6
    3) 10, 7, 8, 8
    4) 11, 9, 8, 8
    5) 10, 5, 6, 7

  • Great workout. Short and intense. I loved it.

    Using 5kg dumbell in a bag as a ‘sandbag’.

    1) 7, 8, 8, 8

    2) 8, 8, 8, 8

    3) 22, 19, 20, 16

    4) 10, 9, 10, 10

    5) 9, 7, 10, 10

  • denisehendrickx

    you seem so happy here:-) iit is contagious !