4-Minute Cardio: Tabata Workout 1 of 4

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Hello Everyone!

Welcome to today’s workout! Today we have a fantastic, fast and effective workout on the agenda.

One round of this workout only takes 4-minutes, but it will be four minutes of hard work. This workout style is one of the best ways to maximize your progress in a small amount of time.

What’s so great about Tabatas? They improve your aerobic and anaerobic fitness levels, increase lean muscle mass, boost your metabolism and are incredibly time efficient. One round on its own is incredibly beneficial to your overall fitness, but you can also repeat it or pair it with another workout. This routine would be great with one of my low impact core workouts: https://www.benderfitness.com/category/core.

I will be releasing four Tabatas this week (including this one). I also shared a brand new workout with Jesse. You can find that here: https://www.benderfitness.com/2023/01/full-body-workout-get-back-in-shape-21-minutes-done.html

Jesse is great to workout with because he brings the perfect combination of motivation and humor.

This quick workouts are really helpful for me, because they let me work hard but don’t take a ton of time. With two young children I need to maximize my workouts in a time effective way. My schedule just doesn’t allow for long workouts right now, but the great news is that working out for hours isn’t necessary.

Be sure to check back, because we are working on more new and exciting workouts. I will be releasing the other three Tabatas I filmed for this quick workout series throughout the week.

Let me know how you liked this workout. Did you repeat it or pair it with another routine, or get in one challenging round?


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The Workout:

Set your internal timer for 8 Rounds of 10/20

  1. High Knees
  2. Low Jacks
  3. Burpees
  4. Lateral Hops
High Knees
Low Jacks: Part 1
Low Jacks: Part 2
Burpees: Part 1
Burpees: Part 2
Burpee: Part 3
Burpee: Part 4
Lateral Hop

One thought on “4-Minute Cardio: Tabata Workout 1 of 4

  1. Jackie

    Awesome. Just what I needed to get back into interval training after a long hiatus of just yoga and kettlebells. Repeated the workout for a quick satisfying burn in limited w/o window.

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