Cardio Workout 1: Tabata Sequence

by Christine Lusita | | Workouts

This 16-minute workout features 32 30-second exercise sequences. You’ll go through eight rounds of four different high-intensity moves; each round features 20 seconds of high-intensity work followed by 10 seconds of rest. (Sounds confusing, but it’s really not.) No mat, no props. It’s quick, efficient, and effective at getting your heart rate up and burning fat. Oh yeah, and it’s fun!

Movement 1: Cardio Curtsy

  • *  Stand with knees bent, abs engaged.
  • *  Jump or step right, drawing left leg behind your torso.
  • *  Extend right arm across body; reach it to floor with left arm lifted to side.
  • *  Jump or step left, drawing right leg behind, and sweeping your left arm across.
  • *  Repeat with dynamic pace 20 seconds.
  • *  Rest 10 seconds.
  • *  Repeat sequence 8x.

    Movement 2: Cross-Body Mountain Climbers

  • *  Start in plank position, shoulders over wrists.
  • *  Bring right knee toward left side of torso, rotating hips.
  • *  Alternate knees pulling toward chest.
  • *  Repeat in dynamic pace 20 seconds.
  • *  Rest 10 seconds.
  • *  Repeat sequence 8x.

Movement 3: Plié Power-Up

  • *  Stand in first position, heels together, toes apart, knees bent slightly open to sides of room.
  • *  Keep torso upright, with arms low in front.
  • *  Open arms and jump legs open to a wide plié.
  • *  Power-jump both feet off floor and return to starting, arms closed.
  • *  Repeat in dynamic pace 20 seconds.
  • *  Rest 10 seconds.
  • *  Repeat sequence 8x.

Movement 4: Low Squat (football “set”)

  • *  From plank position, pull abdominals in and up, slightly rounded in upper torso.
  • *  Jump legs forward into a low squat, arms in front of chest.
  • *  Return to plank position.
  • *  Repeat in dynamic pace 20 seconds.
  • *  Rest 10 seconds.
  • *  Repeat the sequence 8x.

This workout is an excerpt from The Right Fit Formula

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