Cardio Workout: Total Body Tabata

Tabata Training is a type of high intensity interval training with bursts of high intensity followed by low intensity. One “Tabata” is 4 minutes long with 8 rounds of 20 seconds of high intensity training and 10 seconds of low (or no) intensity training.

One of my favorite ways to incorporate Tabata Training into my workout regime is through cardio because it makes the time go by so much faster! What’s great is that it can be done on pretty much any cardio machine. My favorite is the elliptical or bike because all you have to do is set your preferred resistance and go hard for 20 seconds, then light for 10 seconds and repeat 8 times.

I’ve designed a workout that mixes cardio tabatas with simple body-weight exercises that’ll act as your active recovery between tabatas. In total, this workout should take you around 30 minutes to complete.


Tabata Cardio and Bodyweight Workout

Warm up- 2 minutes light cardio

Tabata Cardio

*Choose a cardio machine and set your resistance to medium. You’ll want to sustain the resistance during the entire tabata.

  • 20 seconds of high intensity (push it hard)
  • 10 seconds of low intensity (make sure to keep going, bring the intensity down, and keep the resistance where it’’s at)
  • Repeat 8 times


Bodyweight Exercises

  • 20 Crunches
  • 15 Squats
  • 10 Push-ups

Repeat entire round 4 times total.

Recovery- 2 minutes light cardio

To make things a little bit more fun, I’ve put together some of my favorite tabata songs that you can download on Spotify. This way, you’ll have someone coaching you between intervals and all you have to do is focus on your workout. Remember, this is your workout so take extra time during your rest periods if you need them, drink lots of water, and most importantly have fun!

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Lee is the blogger behind Lee is a recipe developer, certified Yoga Sculpt Instructor, and amateur photographer. She loves the outdoors, eats a lot of peanut butter, and is up by 6AM.