Kinetic Pulse

  • Category: CALORIE BURNING
  • Duration: 24 min
  • Format: TABATA
  • Difficulty: Beginner
  • Equipment: BODYWEIGHT
Kinetic Pulse

Ignite your metabolism and build foundational fitness with Kinetic Pulse, a bodyweight-only Tabata workout designed for beginners. This workout focuses on simple, yet effective movements to elevate your heart rate and boost calorie expenditure, setting a strong pace for your fitness journey.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

  • Tennis ball / self-massage glutes & TFL — 45 sec each side

  • Tennis ball / self-massage quadriceps — 45 sec each leg

  • Tennis ball / self-massage lats — 30 sec each side

  • Thoracic spine extensions over foam roller — 8–10 reps

  • Tennis ball / self-massage calves — 30 sec each leg

🔥 Activation

  • {{exercise:bird-dog:Bird Dog}}

  • {{exercise:glute-bridge:Glute Bridge}}

💪 Main Workout (TABATA 24')

  • {{exercise:jumping-jacks:Jumping Jacks}} (20s work / 10s rest x 8 rounds)

  • {{exercise:forearm-plank:Forearm Plank}} (20s work / 10s rest x 8 rounds)

  • {{exercise:air-squats:Air Squats}} (20s work / 10s rest x 8 rounds)

  • {{exercise:butt-kicks-cardio:Butt Kicks}} (20s work / 10s rest x 8 rounds)

  • Tabata 5: {{exercise:0662:push-up}} x 8 rounds)

  • {{exercise:high-knees-cardio:High Knees}} (20s work / 10s rest x 8 rounds)

⚡ Finisher (For Time)

  • {{exercise:0630:mountain climber}}

  • {{exercise:jumping-jacks:Jumping Jacks}}

🧘 Cool Down

  • {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:0817:triceps stretch}}

Instructions

Perform the warm-up and activation exercises to prepare your body for the workout. For the main Tabata section, complete 8 rounds of each exercise. Each round consists of 20 seconds of work followed by 10 seconds of rest. Move immediately to the next Tabata exercise after completing 8 rounds of the previous one. For the finisher, complete two rounds of the listed exercises as quickly as possible, ensuring proper form. Finish with the cool-down stretches and breathing.

Tips

Focus on maintaining good form throughout each exercise, especially during the Tabata rounds. If you find any exercise too challenging, take a brief extra rest or reduce the range of motion until you can perform it correctly.

Stay hydrated by drinking water before, during, and after your workout.

Listen to your body and take breaks as needed. Consistency is key for progress, so aim to complete this workout 2-3 times per week.