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

For a 15-Minute Workout- Select 3 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

For a 20-Minute Workout- Select 4 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

NOTE- Best results will occur with workouts ranging from 10-20 minutes in length- 20 minutes being ideal. However, if you only have 5-minutes to workout, be sure to select one exercise and crank out 8 rounds with maximal intensity. 5-minutes is ALWAYS better than doing nothing and this back-up option will still keep you moving in the right direction towards achieving your fitness goals.

How do I select the appropriate body weight cardio exercises for my current fitness level?

In the pages to follow, you will see a list of 20 different body weight cardio exercises based on your current fitness level for each of 3 exercise categories: beginner, intermediate, and advanced.

You will know if you have selected the right exercises for your current fitness level by tracking the number of reps you can complete during each round. Your goal is to be able to complete at least 10 reps of each exercise during any given round. For 8 total rounds, you ultimate goal is to complete 80 total reps or more.

If you find yourself unable to complete at least 10 reps for 2-4 rounds out of the 8 total rounds, then you are most likely are using an exercise that is too difficult for your current fitness level and should adjust accordingly. Once you can perform at least 10 reps per round (or get 80 total reps) for a given exercise, then you should seek to progress to a more advanced exercise to take your body to the next level.

The Body Weight Cardio Exercise Database

Beginner Exercises- If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

1.    Incline Push-ups
2.    Modified Push-ups on Knees
3.    Stationary Windmill
4.    Upper Body Running
5.    Stationary Running
6.    Jumping Jacks
7.    Cross-Country Skier
8.    Speed Squats
9.    Speed Split Squats
10.    Double-Leg Feet-Over-The-Line- Front to Back
11.    Double-Leg Feet-Over-The-Line- Side to Side
12.    Push-up Hold
13.    Side Pillar with Arm Extended or Modified on Knees
14.    Hip Extension
15.    Ankle Jumps- For Speed
16.    Incline Push-up Rows
17.    Modified Push-up Rows on Knees
18.    Incline Mountain Climbers
19.    Total Extension
20.    Burpees Level I- Squat Thrusts

Beginner Training Modifications

If you are unable to handle the intense muscle burn that comes with performing straight sets of the same exercise at one station, you can modify your workout by selecting 2 different body weight cardio exercises, one that works more of your upper body/core and another that works more of your lower body, and alternate between those 2 exercises. For example:

Speed Squats @ 20 s on, 10 s off
Push-up Hold @ 20 s on, 10 s off

Perform 4x total for 4-minutes followed by a 1-minute rest and transition

You can also perform less total rounds of each exercise as needed until you build up your fitness. In other words, start by performing only 4 rounds and add 1 extra round each workout until you get to the full 8 rounds.

For the complete 129-page manual, complete with Level I, II and II progressions and exercise pictures and descriptions for your current fitness level, please click the link below:

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Crank it!

BJ

Tags: body weight cardio exercises, free tabata timer, tabata interval workout music, tabatas interval training music, ultimate tabatas, workout muse

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