Cardio Workout Video: High Intensity Training, Tabata Workout (HIIT)

I love workouts that get you in and out of the gym quickly and this high intensity training (HIIT) tabata training workout does just that. So here is how it works….Tabata protocol has you do 20 seconds of high intensity work followed by 10 seconds of rest and you can do any kind of intense interval from sprints to burpees to pushups. You complete that pattern back and forth for a full four minute block, take a much needed break then put those four minute blocks together to make up an 8, 12, 16 or 20 minute workout.

I teach Tabata training in my classes all the time and everyone loves it since it makes class fly by. (In fact this particular workout is one of the ones I recently taught:) Another great thing, Tabata protocol has been scientifically proven to be the workout that burns the most calories in the least amount of time and high intensity interval training is one of the best ways to flatten your abs and reshape your body. (I’m not kidding, click here and check out the benefits section.) The whole workout is complete in 16 -24 minutes. Oh yeah, and if that wasn’t enough to make you fall in love with Tabata, it also raises your metabolism for the next 24-36 hours so you burn an additional 1o0-150 calorie watching Emily take down the Graysons on Revenge (my new obsession) or someone start a fight on Real Housewives (my forever obsession). Who doesn’t love that? :)

Here is the workout breakdown

Round 1

  • 20 second interval: high knees
  • 10 second rest
  • 20 seconds interval: squat press
  • 10 seconds rest
  • repeat for 4 minutes

Take a break

Round 2

  • 20 second interval: spider knees
  • 10 seconds rest
  • 20 second interval: plie with an upright row
  • 10 second rest
  • repeat for 4 minutes

Repeat Round 1 and Round 2 two to three more times to make a 16-24 minute workout

10 thoughts on “Cardio Workout Video: High Intensity Training, Tabata Workout (HIIT)

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    • I’d say 5, 8 or 10 pounds depending on how much you usually lift. I’m using 5′s in the video which is a great place to start, but if you want more of a challenge you can try 8′s or 10′s. Let me know how you like the workout! XO Caitlin

  4. Hello, I found your website few days ago and I completely fell in love with it! Thanks a lot for all the youtube workouts, they’re really great, especially HIIT made me really sweat!! Preparing for Blake Livley workout today;) Have a lovely day!

  5. I love doing tabata with your videos, even if I’m switching out some of the exercises. It makes the time fly by!

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