If your goal is conditioning or leaning down try this killer hit/cardio workout known as the Tabata cardio workout. A Tabata cardio workout is a full-body short and effective workout that will get your heart rate through the ceiling! Execute each of the exercises in a Tabata format: 4 min per exercise work for 20-sec rest for 10 sec for a total of 8 rounds. For this workout, you are going to need a stepper, a medicine ball, and of course, a timer!
This at home Tabata cardio workout can be done just about anywhere and is effective for any fitness level.
A Tabata cardio workout is one of the most common HIIT workout styles. This workout consists of eight rounds with 20 seconds of work each, followed by 10 seconds of rest, for a total of 4 minutes. HIIT workouts are extremely effective as they improved aerobic capacity and also increase anaerobic capacity. In particular, Tabata style doesn’t just improve strength and burn fat, but it betters the cardiovascular system as well. You’ll be targeting your entire body with this workout but you will be focusing on your shoulders, core, quads, and glutes.
Tabata Cardio Workout | Step Toe Taps
start with the edge of your right foot on a stepper and your left foot flat on the ground. Push off the ground with your left foot and switch legs in mid-air
Tabata Cardio Workout | Mountain Climbers
Start in a plank position with your hand’s shoulder- width apart, abs engaged, hips down and back flat. Pull your right knee close to your chest. Alternate by pulling that knee out and your other knee in.
Tabata Cardio Workout | Step Squat Transfer
Start with your left foot on the stepper and the right foot flat on the ground. Push off the stepper and switch legs in mid-air. When landing comes to a squat position to and gets that momentum for your next jump.
Tabata Cardio Workout | Burpee on Softball
Begin into a plank position with arms on the ball. Engage your core and explosively Bring both your knees close to your chest. lift the ball off the ground while extending your knees and hips till your stand tall.
Tabata Cardio Workout | Alt Lunge with a Ball Slam
Begin in a neutral position and ball over your head. Bring your right leg forward and into a lunge while twisting the core and slamming the ball right next to your right foot. Pick up the ball and reverse the lunge to the neutral position. alternate sides. Engage the core by slamming the ball as hard as you can.