I have to say, tabata training is definitely one of my favorite ways to breakdown my cardio intervals. It’s an incredibly effective way to burn calories and since the work intervals are only 20 seconds, the workout flies by.

I’ve started incorporating strength and abdominal workout into the tabata protocols as well and as such, had the inspiration for this week’s printable workout. We have a cardio section where you work as close to 100% effort as you can during the 20 seconds intervals then back it off for 10 seconds. Repeat the pattern for four minutes and take a much needed break. Then we apply the same principle to strength work with pushups and lunges and finally tighten and tone the abs with core  exercises.

One time through the circuit should take about 15 minutes , and if you’re up for it, challenge yourself to go through it one or two more times. I promise you will be sweaty and sore the nexy day!  You can do this workout anywhere, home, travel, outside and even the gym…so no excuses:)

To make timing your intervals easier I love the Tabata Timer app for my phone. It’s user friendly and saves you from having to look at your watch or a clock. I think it makes the workout more effective.  The 20/10 interval breakdown is built into the app and a timer goes off to let you know to work or rest. Plus it will alert you when the four minute full interval is through. Best part, this app is totally free!

You can print the workout here.FitFabCities.com Take It Anywhere Tabata Workout

Happy Workout!

-Caitlin