High Intensity Tabata Cardio Workout

Burn More Calories in Less Time

If you really want to get the most out of your cardio workouts, break out of your comfort zone and try Tabata training. Tabata, a form of high intensity interval training forces you to work at a very high intensity for short periods of time.

That not only allows you to burn more calories during your workout, it also increases your afterburn, the calories you burn after you exercise as your body resets back to normal.

This very advanced workout involves pushing you to that breathless place where you have to dig deep to find the will to keep going.

Here's how it works: 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.

In this version, you'll alternate two different exercises for the entire Tabata, rather than doing the same exercise as you often do in some workouts. That keeps things from getting monotonous and allows you to work a variety of different muscles.

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

Burpees
Ben Goldstein

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.

As a modification, you can also step the feet back instead of jumping. To add intensity, try adding a pushup after you jump the feet back.

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Mountain Climbers
Ben Goldstein

 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.

Another option is to do more of a jump switch - Bring the right foot in and touch the toe to the ground. Now jump, switch the feet in the air and bring the left knee in. This is harder.

Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 4 times for a total of 4 minutes.

Rest for 1 minute

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Long Jump
Ben Goldstein

Begin with the feet together and the knees slightly bend.

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.

Make sure you land on your heels and keep the knees soft to avoid injury.

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Plyo jacks
Ben Goldstein

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.

To add intensity, slow down the move and squat as low as you can.

Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 4 times for a total of 4 minutes.

Rest for 1 minute

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Prisoner Squat Jumps
Ben Goldstein

Begin with the feet wider than hip-distance apart and the hands behind the head, elbows out.

Lower into a squat keeping the knees in line with the toes, and go as low as you can. Make sure you send the hips back to protect the knees.

Jump as high as you can, keeping the hands behind the head and bracing the abs. Land with soft knees and repeat for 20 seconds, then rest for 10 seconds.

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Jogging with high knees
Ben Goldstein

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.

To add intensity, you can also take the arms up and down as you jog.

Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 4 times for a total of 4 minutes.

Rest for 1 minute

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Ben Goldstein

Stand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg. Repeat that, bring the right knee up, then switching and kicking out with the left leg for 20 seconds on the same side, resting for 10 seconds.

You'll do these on the other side during the next Tabata Second. 

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Side Lunges
Ben Goldstein

Take the right leg out to the side and bend the knee into a lunge, going as low as you can. Windmill the arms so that the left hand moves towards the right foot (you don't have to touch if you can't). Stand up and jump into a side lunge to the other side, again windmilling the arms.

Repeat for 20 seconds, then rest for 10 seconds.

Alternate each exercise, performing each for 20 seconds, followed by 10 seconds of rest. Repeat 4 times for a total of 4 minutes.

Rest for 1 minute

Cool Down: 5 minutes of light cardio and stretching

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