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This 15-minute Tabata workout is the best way to get your daily dose of cardio

This 15-minute Tabata workout is the best way to get your daily dose of cardio
Tabata is a form of cardiovascular exercise, very similar to HIIT.

Make every second count with this 15-minute action-packed workout that rolls Tabata cardio and strength training into one.

Written by Satata Karmakar |Updated : October 22, 2020 12:02 PM IST

Can you really get an effective workout in just 15 minutes? Yes, you can! All you need to do is to maximize every second of your precious time with this simple Tabata workout plan that is as effective as most of the hour-long cardio training sessions in the gym.

This Tabata workout routine will also help you to increase your endurance and improve your core muscle's strength. According to various studies the years, performing Tabata workouts four to five times a week can help to improve your anaerobic capacity.

Here are two sets of Tabata workout that you must try to get rid of those extra fats from your body in just 15 minutes:

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Set 1 (repeat twice)

This set is all about warming up your body for the intense workout ahead. Start with heel kicks. Followed by push and pull power jacks. Give your body a quick rest of 10 seconds between each of the exercises.

How to do it:

1. Heel kicks Tabata: Stand straight and pull your heels up and back to kick your butt, pulling up through the front of your legs and keeping your shoulders back.

Take rest for at least 10 seconds.

2. Push and pull power jacks Tabata: Start jumping on your feet in and out (it is just like a normal jumping jack).

Take rest for at least 10 seconds.

3. Squat and twist Tabata: Posture is extremely important for this exercise. Place your hands by the side of your ears, and squat down. Now, twist your torso to one side each time you squat. Bringing up the knee up to touch the elbow of the alternate side's hand.

Take rest for at least 10 seconds.

4. Skater Lunge Tabata: Start this workout in an athletic position, and use both the arms to propel you to jump from each side to the other on one foot.

Take rest for at least 60 seconds before starting the second set of Tabata exrecises.

Set 2 (Repeat twice)

This set is all about a fast workout in hard sets. All you have to do is to start with Star jumps. Here's how to do this set:

1. Star jumps Tabata: Place and keep your feet and knees together, crouch downwards to the floor to bring your elbows up to your knees (in a kissing position). Then, jump up with your arms and legs extended into a star position.

Take rest for at least 10 seconds.

2. Fast feet Tabata: Go back to the last athletic position and start with moving your feet quickly in place, alternating a quick step out to either side.

Take rest for at least 10 seconds.

3. In and out jump Tabata: This is one of the easiest but the most effective jump exercises. With your feet and knees together, crouch down to the floor to bring your elbows to your knees. Then, jump up and come back to a squat position. Make sure your position of the squat is perfect.

Take rest for at least 10 seconds.

5. Sprint and hold Tabata: Try this workout for better posture as well. All you need to do is to bring one knee at a time to your chest (the way you would in traditional high knees) but balance on one foot after every other rep.