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30 Minute Tabata Cardio Workout without Equipment at Home


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

If you’re looking for an indication of how good this workout is, then just check out Coach Kozak’s shirt at the end of this workout! Did he just get done swimming or doing a HIIT workout? It’s hard to tell! This full body workout is performed tabata cardio style. You’ll perform 4 back-to-back rounds of each exercise with each round including 20 seconds of work followed by 10 seconds of rest.

Warm Up
Spider Lunge Extension
Wrist Stretch
Scapular Pushup
Butt Kick + Arm Crossover

Tabata Cardio Workout without Equipment at Home

Forward & Back Hop / 1,2,3,4
Bear Plank Up Downs / from Knees
Broad Jump to Backward High Knee / Bunny Hop
Rotating Elbows
Wide Grip Mountain Climbers / Modified
Lying Bicycles / Feet Down
Reach Jumps / Reach Squats
Skydiver Pullbacks / Feet Down
Reverse Lunge + Twist + Knee Raise / No Knee
Lateral Bear Plank Walk / High Plank

Cool Down
Toe Touch to Scarecrow
Crab Shoulder Extension
Kneeling Hip Flexor Stretch