Tabata, a popular type of interval training, is named after Japanese professor Izumi Tabata who co-authored a 1996 study that found intense four-minute workouts done five days a week for six weeks improved your VO2 max (maximal oxygen consumption) and anaerobic energy supply system. A workout routine does not have to be long in order to burn calories and pump up the heart rate. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.
As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. Adaptations of Tabata allow for 20-60 minute workouts all of which have short, intense work periods followed by short rest periods. A 20 minute cardio workout that you do four times a week can bring fabulous results if you follow a healthy diet.
If you're logging more than an hour on a treadmill, elliptical, or any gym machine every week, we don't blame you—unless you don't do anything about it!
Keeping up the intensity is key to this workout, so make sure you’re really pushing yourself during those 45 seconds.
Check out this post, which includes exercise how-to videos and even more do-anywhere workouts! See the Terms of Service and Privacy Policy (Your California Privacy Rights) for more information. If you're looking to try running intervals but want to start a little slower, try this beginner's interval plan.


It’s guaranteed to get your heart rate up and torch some serious calories in a short amount of time.
And switching speeds like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over. NASM-certified personal trainer Taylor Ryan created each program to help you get fast results without spending hours in the gym each week. All you need for this workout is your sneakers, a stopwatch, a bench or chair, and a little bit of space. Try and few and pick the one you enjoy the most.Here I have gathered various cardio workouts at home. You can find ones with and without equipment, but each of them are short, but intensive.20 Min HIIT WorkoutIt is a typical HIIT workout which is great for pros and for those who are seeking for something challenging. After 5-minute warmup, you will do a Tabata style routine which combines only two types of exercises.It may seem too easy, but believe me you will not think that after completing this routine. Ryan designed this high-intensity interval plan so that it's suitable for all fitness levels—but even the "beginner" plan is killer!If you're sick of the treadmill, feel free to take this routine outside. These are high knee freeze, walk down push ups, jumping jacks, double dip squats, stutter steps and jacks, and leg pulses.It is maybe not as hard as the previous one, so it is suitable for beginners. It includes such powerful exercises like push ups, triceps dips that are among the best bodyweight exercises.Here is the routine. By adding weight to functional movements (you’ll mimic everyday activities like carrying grocery bags up the stairs), you'll work more muscles at once and increase your calorie burn.Taylor recommends using a set of 3- to 8-pound dumbbells, depending on fitness level.


If you ever feel like you might lose your balance, stay safe by setting the weights down on the console until you find your footing. Quarter PounderThis calorie-crushing circuit incorporates quarter-mile sprints (hence the name “quarter pounder”) in between bodyweight exercises to help your burn 500+ calories and tone your entire body at the same time. Plus, it’s guaranteed to beat boredom—you won’t have time to let your mind wander for a second! Extend arms and legs into an 'X' shape and then do 'jumping jacks' in this position (no actual jumping involved).4.
All-Terrain Interval RideStop spinning your wheels on that stationary bike and kick things up a notch with this all-terrain interval ride! This routine combines some of the best jumping moves you can do for a killer cardio session.
Do the full circuit below as quickly as possible (you may even finish in less than 30 minutes!) anytime, anywhere. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted. Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor.



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Comments »

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