Tabata cardio workout to Burn calories

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Try This Tabata Cardio Workout to Burn More Calories in Less Time

Burn More Calories in Less Time

By Paige Waehner

Updated November 18, 2018

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If you really want to get the most out of your cardio workouts, break out of your comfort zone and try Tabata training. Tabata is a form of high-intensity interval training that forces you to work at a very high intensity for short periods of time. Not only do you burn more calories during your workout, but you also increase your afterburn—the calories you burn after you exercise as your body resets back to normal. This very advanced workout involves pushing you to that breathless place where you have to dig deep to find the will to keep going.

Each Tabata set involves alternating two high-intensity or anaerobic exercises for 20 seconds, followed by 10 seconds of rest, for a total of four minutes. In this version, you'll alternate two different exercises for each Tabata set rather than doing the same exercise. That keeps things from getting monotonous and allows you to work a variety of muscles.

This workout is best suited to advanced exercisers comfortable with high-intensity training. Choose one Tabata set for a shorter workout or complete all four for an intense 35-minute workout. You won't need any equipment for this workout. See your doctor before trying this workout if you have any injuries, illnesses, or other conditions

Tabata Workout Basics

Alternate the exercises in each Tabata set, doing each for 20 seconds, resting 10 seconds between each exercise.

Repeat each of the two exercises in a Tabata set four times, for a total of four minutes for each set.

Complete one or all of the Tabata sets, resting for one minute between sets.

Work as hard as you can at each exercise, working for a level 9 to 10 on a 10-point perceived exertion scale.

Monitor your intensity throughout the workout and back off if your heart rate gets too high.

Modify the workout as needed and avoid any exercises that cause pain or discomfort.