Fit Bit Friday 238: The Energy Booster Tabata Workout

Fit Bit Friday - Eat Spin Run Repeat

Happy Friday, my friends!

I hope you’ve had an amazing week, and that there’s some fun in store for you this weekend. It’s set to be a beautiful one here in Vancouver, and I’ve got plans to do a long run along the beach, check out a new fitness class that I’ve never tried before with one of my new work buddies (more about this next week!), head to another friend’s house for some backyard spring celebrations, and work on a blog project. It’s in very early stages right now, but you’ll see it come to life in a couple of months if everything goes to plan!

Let’s get into our weekly fitness chit chat…


Work It Out

I’ve learned SO much this week during the onboarding program for my new job, and the process has really changed the way that I think about a whole bunch of things. One of those is reinforcement of the fact that even a small dose of physical movement can transform your mood and energy for the rest of the day.

Sitting in a training room, at a desk, or in front of a computer for long periods can lead to a case of the head nods, and if you’ve ever experienced a mid-afternoon energy dip (which I’m sure we all have), sometimes it can be tempting to reach for snacks, caffeine, or other vices to keep us chugging through our work. Likewise, after a long day it can be too easy to go home, eat dinner and fall asleep in front of Netflix. Have you ever tried something as short as 20 minutes of yoga before heading home from work? Or 30 minutes of walking over your lunch break?


I’ve had the pleasure of doing yoga, circuit classes and going for walks each day this week, and for someone who almost NEVER works out in the PM, initially I was a bit hesitant about this. I can go 100% all-out in my early-AM workouts, but afternoon sessions are a different beast. With that said, it only took one quick mid-afternoon yoga session to change my mind.

Of course, I know that it’s not always practical (or socially acceptable) to leave your desk in the middle of an afternoon to get your sweat on. That’s why I’ve created today’s workout as one that can be done any time, anywhere, and it only takes 15 minutes. Yes, 15! It’s short but effective, works your body from head to toe, and even though it’s challenging, it won’t leave you dripping in sweat and requiring a shower. If you can grab a friend to do it with you over your next lunch break, that’ll make the experience even better!

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(Source: Pinterest)

The Energy Booster Tabata Workout

This workout is made up of three 2-move tabata sets. I’ve referred to each pair as having an Exercise A and Exercise B. Tabatas are high-intensity intervals consisting of 20s of hard work and recovery for 10s, repeated 8 times for a total of 4 minutes. In this case, you’ll do 20s of Exercise A, 10s rest, 20s Exercise B, 10s rest, then repeat that 4 times for a total of 4 minutes. Get it?

You’ll rest for 1 minute after completing the first pair of exercises, then do the same for the other 2 pairs that follow. The recoveries are short, so do whatever you can to make the most of them!

Fit Bit Friday 238 - The Energy Booster Tabata Workout - Eat Spin Run Repeat

Click here to print the PDF.

[Tweet “Tired? Do this Energy Booster Tabata #Workout to change that!”]

Turn It Up

This week has been an absolute cracker for Spotify discoveries, and one of my favourites has been Play with Me by Platinum Doug. If you like a little Vanilla Ice, you’ll enjoy this one. It just might put a little bit of extra sass in your Friday swagger. 😉

Have A Read

Now over to you! I’d love to know…

  • What’s one thing you learned this week? 
  • Do you ever do quick lunchtime or mid-afternoon workouts, yoga, stretching, or even walks around the block? Do you notice a big difference in your energy levels?

2 thoughts on “Fit Bit Friday 238: The Energy Booster Tabata Workout

  1. When it’s nice out, I typically go for a walk around lunchtime. I haven’t noticed by energy levels increase, but I have noticed it helps me a lot mentally! I work a desk job, so going for the walk really helps boost my mood.

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