Tabata Cardio Challenge - High Intensity Intervals to Burn Calories

This Tabata Workout is a great way to burn calories by doing high intensity intervals that will challenge your entire body. This advanced workout includes 5 Tabata sets, each with 2 high impact cardio exercises. You'll alternate the exercises in each set, doing each for 20 seconds, resting for 10 seconds and then repeating that 4 times for a total of 4 minutes. Some exercises are harder than others, so take extra rest if you need to. You should be working very hard during your 20-second work sets.

Precautions

See your doctor if you have any medical injuries, illnesses or conditions.

Equipment Needed

A medium-heavy medicine ball or weight

How To

  • Alternate the exercises in each Tabata set, doing each for 20 seconds and resting for 10 seconds.
  • Repeat each Tabata set 4 times and then rest for about a minute before moving on to the next Tabata.
  • Each set should take about 5 minutes, unless you need more rest.
  • Skip any exercise that causes pain or discomfort and add more rest as needed, while trying to challenge yourself and push your limits.

1
Warm up Tabata: 1. Fast Squats

Body Weight Squats
Paige Waehner

With feet hip distance apart and arms overhead, squat as low as you can, taking the hips back, while swinging the arms down. Stand up quickly, going up on your toes and swinging the arms up. Go as fast as you can with a big rang of motion for 20 seconds. Rest 10 seconds, then do the next exercise.

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2
2.Side to Side Lunge Med Ball

Side to Side Lunge with Med Ball
Paige Waehner

Stand with feet wide, hold the medicine ball or weight at chest level. Lunge to the right, and touch the ball to the floor while keeping the abs engaged and the back flat . Stand up, bringing the weight to the chest and repeat the lunge on the left side. Repeat for 20 seconds, rest for 10 seconds.

Repeat 4 times for a total of 4 minutes.

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3
Tabata Set 1: 1. Medicine Ball Squat and Swing

Med Ball Squat and Swing
Paige Waehner

Hold a heavy medicine ball or weight and squat out to the side, swinging the ball between the knees. Step the foot back in as you swing the weight overhead. Repeat across the room or from side to side if you don't have much space. Repeat for 20 seconds, rest for 10 seconds.

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4
2. Squat with Front Sweep

Squat and Sweep
Paige Waehner

Holding a medicine ball (suggested weight: 10-15 lbs), squat as low as you can, taking the weight towards the floor while keeping your back straight (touch the floor if you can - if not, don't worry about it). Press through the heels to stand up back up while sweeping the weight up and overhead.  Continue, moving as quickly as you can for 20 seconds, rest for 10 seconds.

Repeat 4 times for a total of 4 minutes.

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5
Tabata Set 2: 1. Puddlejumpers

Puddle Jumpers
Paige Waehner

Start with feet together and push off the right foot and take a wide step to the left while swinging the arms up. Now push off the left foot into a wide step to the other side. Stay low to the ground and make your steps as wide as you can to raise the heart rate. Repeat for 20 seconds, rest for 10 seconds.

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6
2. Ski Hops

Ski Jumps
Paige Waehner

Stand with feet together.  Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically.   Land with soft knees and immediately jump laterally to the left.  Repeat for 20 seconds, rest for 10 seconds.

Repeat 4 times for a total of 4 minutes. Rest for 30-60 seconds

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7
Tabata Set 3: 1. Plyo-Lunge

Plyo Lunge
Paige Waehner

Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 20 seconds, rest for 10 seconds.

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8
2. Plyo Jacks

Plyo Jacks
Paige Waehner

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.  Do this move for 20 seconds and rest for 10 seconds.

Repeat 4 times for a total of 4 minutes. Rest for 30-60 seconds

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9
Tabata Set 4: 1. High Jogs

High Jog. Paige Waehner

As you jog, bring your knees up high, to waist level if you can.  Land on the balls of your feet and keep the knees bent to absorb the impact.  Repeat for 20 seconds and rest for 10 seconds.

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10
2. Jumping Jacks

Jumping Jacks
Paige Waehner

Jump the feet wide while circling the arms overhead. Jump the feet back together, bringing the arms down. Repeat for 20 seconds, then rest for 10 seconds.

Repeat 4 times for a total of 4 minutes. Rest for 30-60 seconds

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11
Tabata Set 5: 1. Squat Jumps

Squat Jump
Paige Waehner

Stand with feet hip width apart and squat as low as you can, taking the hips behind you. Using the power in your legs and hips, jump as high as you can, taking the arms up. Land with soft joints and let your muscles absorb the impact. Repeat for 20 seconds and rest for 10 seconds.

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12
2. Mountain Climbers

Mountain Climber
Paige Waehner

In a pushup position, run the knees in and out as quickly as you can, alternating sides. Touch the toes to the floor with each run or keep them in the air. Continue for 20 seconds, rest for 10 seconds.

Repeat 4 times for a total of 4 minutes. Cooldown and stretch Total Workout Time: 25 minutes

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