Tabata Circuits for Ultimate Cardio

Tabata interval training is a great way to burn off lots of fat. But have you ever heard of Tabata circuits?

Tabata circuits is a brand new way of training where you perform circuits of a variety of movements in a Tabata format.

For example, here is a traditional Tabata interval workout:

8 rounds of:

  • Bodyweight Squats, 20 seconds work, 10 seconds rest

In this workout, you perform bodyweight squats for 20 seconds straight, then rest for 10 seconds.

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Repeat this sequence 7 more times for a total of 8 rounds. This is basic Tabata training. But at some point, this simple scheme is going to become too easy for you.

So now lets try the advanced version: Tabata Circuits. Here is what a sample Tabata circuit workout would look like:

2 rounds of:

  • 20 Seconds Bodyweight Squat, rest 10 seconds
  • 20 Seconds Jumping Jacks, rest 10 seconds
  • 20 Seconds Lying Hip Extension, rest 10 seconds
  • 20 Seconds Push-ups, rest 10 seconds

As you can see, with this format, you are simply including more movements, and doing them as a circuit.

In this particular workout, you perform bodyweight squats for 20 seconds, then rest for 10 seconds.

Move onto Jumping Jacks for 20 seconds, rest for 10 seconds. Continue in this manner until 2 total circuits are completed.

Both the first and second workout last just 4 minutes. Of course, you will have to add more rounds and exercises to each workout to make them more effective, but this is just a sample to get you started.

Also note that the movements I’ve used are all bodyweight movements. Combining bodyweight movements with Tabata style training is the best way to burn fat.

One of the most innovative bodyweight training programs is TacFit Commando. Click here to learn more.


Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!


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