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Tabata Cardio Workout

This Tabata Cardio Workout is an advanced High Intensity Interval Workout that will take you to a higher level of fitness, helping you burn calories and build endurance. Each Tabata set involves alternating two high intensity or anaerobic exercises for 20 seconds, followed by 10 seconds of rest for a total of 4 minutes. This workout is best suited to advanced exercisers comfortable with high intensity training. Choose one Tabata Set for a shorter workout or complete all four for an intense 35-minute workout.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
None

How To

  • Alternate the exercises in each Tabata Set, doing each for 20 seconds, resting 10 seconds between each exercise
  • Work as hard as you can at each exercise, working for a Level 9-10 on this perceived exertion scale
  • Repeat 8 times, for a total of 4 minutes for each Tabata Set
  • Complete 1 or all of the Tabata Sets, resting for 1 minute between sets
  • Monitor your intensity throughout the workout and back off if your heart rate gets too high. 
  • Modify the workout as needed and avoid any exercises that cause pain or discomfort
Warm up:  10 minutes of cardio, gradually increasing intensity. Make sure you thoroughly warm up before attempting this workout
Tabata Set 1:
Follow along in the Tabata Set 1 Video
1. Burpees
Squat and place your hands on the floor.  In an explosive movement,  jump feet back into a plank position.  Jump feet back between hands and stand up, adding a jump at the end for more intensity. Repeat for 20 seconds, then rest for 10 seconds. 
csquatthrust.jpg (11117 bytes)  csquatthrust2.jpg (6992 bytes)
2. Mountain Climbers
From the burpees, stay on the floor in a pushup position and alternate bringing the knees in towards the chest, as though running. Keep the hips down and drive the knees as high as you can. Repeat for 20 seconds, then rest for 10 seconds.
mountain climbers
Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 times for a total of 4 minutes.
Rest for 1 minute
Tabata Set 2:
Follow along in the Tabata Set 2 Video
1.  Long Jumps
Jump forward as far as you can with both feet together, landing with the knees soft.  Jump to turn around and do another long jump in the opposite direction. Repeat, jumping forward, jumping to turn and jumping forward again for 20 seconds, then rest for 10 seconds.
Long Jump 
2.  Plyo-Jacks
Begin with feet together and jump up, taking feet out to the side, landing in a low squat.  Jump up and bring feet back together (a very slow jumping jack).  Swing your arms overhead to add intensity.  Repeat for 20 seconds, then rest for 10 seconds.
cplyojack.jpg (7501 bytes)  cplyojack2.jpg (6273 bytes)
Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 times for a total of 4 minutes.
Rest for 1 minute
Tabata Set 3:
1.  Squat Jumps
Lower into a squat, knees behind the toes, touching the fingers to the floor, if you can. Jump as high as you can, taking the arms overhead. Land with soft knees and repeat for 20 seconds, then rest for 10 seconds.
cpowerjump.jpg (6331 bytes)  cpowerjump2.jpg (5400 bytes)
2.  Jogging With High Knees
Jog in place, bringing the knees up as high as you can, to waist-level each time, if you can. Land on the balls of your feet and keep the knees bent to absorb the impact. Repeat for 20 seconds, then rest for 10 seconds.

chighjog1.jpg (6703 bytes) chighjog2.jpg (7180 bytes)
Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 times for a total of 4 minutes.
Rest for 1 minute
Tabata Set 4:
1.  Jump Kicks
Stand with feet together.  Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg.  Repeat for 20 seconds on one side, alternating sides for each Tabata cycle.
cjumpkick2.jpg (8083 bytes)
1.  Side to Side Jumping Lunge
Take the right leg out to the side and bend the left knee into into a runner's lunge, going as low as you can and touching the hand to the floor.  Quickly shift the feet in the air to shift the lunge to the other side. Repeat for 20 seconds, then rest for 10 seconds.
jumping lungejumping lunge
Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 8 times for a total of 4 minutes.
Rest for 1 minute
Cool Down: 5 minutes of light cardio and stretching
Total Workout Time: 35 Minutes

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