Cardio Tabata Workout

Hello, it’s time for another Home Workout of the Week!  With all the previous workouts I’ve posted the main focus has been on resistance training using just your body weight.  The following routine though is more focused on the cardiovascular component of a workout.

There are many ways to achieve a good cardiovascular workout without having to use a treadmill, bike, or elliptical.  You can go for a walk, jog, bike ride, or swim for example.  By far, the best type of cardiovascular training for boosting your metabolism, fat loss, and strengthening your heart and lungs, is interval training.  Interval training has been shown to cause your body to burn more fat and calories for 24 hours after the workout than it would if you did a steady pace cardio workout.

A very effective type of interval training is the Tabata so this week I would like you to try my Cardio Tabata Workout.  It’s intense and will also work your legs too but the focus is on the cardiovascular component.  This workout has 4 rounds of 4 different Tabata’s and should take you approximately 20 minutes to complete.  This is a great workout to do between your strength training sessions.

Get ready to sweat and let me know how you do!

Cardio Tabata Workout

Tabata Protocol – 20 seconds of work followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next Tabata

Tabata 1

  • Burpee
  • Spider Jump (like a spider man climb but jumping to each side instead)

Tabata 2

Tabata 3

  • Cross Country Skier
  • Seal Jack

Tabata 4

  • Speed Skater
  • High Knee Running

2 thoughts on “Cardio Tabata Workout

  1. Hello,

    Regard your above Tabata Workouts I’m trying to understand what you mean with 4 rounds of each pair of exercises. Does every round of 20 sec means you have do both for example Jumping Jacks and some Running Mountain Climber ??

    thanks in advance

  2. Hi Mark,

    Thanks for your question. Using the Jumping Jack and Running Mountain Climber tabata as an example, you would do 20 seconds of Jumping Jacks followed by a 10 second rest then you would do 20 seconds of Running Mountain Climbers followed by another 10 seconds of rest. That would be one round. You would do that combination a total of 4 times then rest for 1 minute before moving on to the next tabata.

    Hope that helps clear it up!


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