See below for a brief excerpt from 129-page Ultimate Tabatas Body Weight Cardio manual I hand to all of my clients on day one to get the most rapid and lasting results around:
The Ultimate Tabatas Body Weight Cardio Program
SECTION II- Workout Routine- 20-10 Tabata Interval Training: You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second sequence up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. For best results, perform these cardio interval workouts following your resistance training workouts or on non-resistance training days.
How do I build my own body weight cardio workout based on my schedule and time availability?
For a 5-Minute Workout- Select 1 body weight cardio exercise of choice for your current fitness level and perform that exercise for 8 rounds for a total of 4-minutes followed by a 1-minute rest and transition
For a 10-Minute Workout- Select 2 body weight cardio exercises of choice for your current fitness level and perform one exercise for 8 rounds for a total of 4-minutes followed by a 1-minute rest and transition before moving on to the next exercise
