You have come across countless workouts over the years, each designed to help you reach your fitness goals. So, whether you want to shed extra pounds, build muscles, or improve flexibility, all the workouts give you a way to achieve your targets. But do you know which workouts most effectively achieve your fitness goals?

Among the various workouts, Tabata training has gained huge popularity over recent years as it offers remarkable health benefits beyond regular exercises. It involves high-intensity exercises that last about four minutes and let you achieve your fitness goals quickly. If you also want to add the high-intensity Tabata cardio workout to your routine, find the best workouts here!

5 High-Intensity Tabata Cardio Workouts

Below, you can find the five high-intensity Tabata cardio workouts that anyone can add to their schedule to achieve their fitness goals in a short time:

Mountain Climbers and Burpees

These two are the best high-intensity Tabata workouts that can easily be performed at home. For better results, you should perform these two exercises alternatively for 20 seconds and then rest for 10 seconds. It will be better to perform these exercises for 4 minutes four times and then rest for about one minute. To perform the burpees, squat and place your hands on the floor. After that, jump your feet back into the plank position. You will jump your feet back between the hands and then stand up. For more intensity, you can add the jump at the end. For modification, instead of jumping, step the feet back. You can also add a push-up after every jump to intensify the workout.

The second exercise is mountain climbing, which is equally effective as the burpees. After performing the burpees, stay on the floor in the push-up position. After, bring the knees towards your chest alternatively as you are running. While performing the exercises, try to bring your knees as high as possible. You can repeat it for 20 seconds and then rest for 10 seconds. You can also do a jump switch, which will be harder.

Push-ups

Push-ups are a simple but effective workout that increases the strength of the upper body and core. It is an effective exercise for your chest's pectoral muscles and triceps. The good part is that you don't need any equipment to perform the push-ups; they are equally good for beginners and experts. First of all, place your stomach and chest flat on the floor. Remember that your legs must be straight out behind you and keep the palms at the chest level while the arms will bend at a 45-degree angle. You exhale the air while pushing your heels and hands to bring your thighs, chest, and torso off the ground. While keeping your core engaged, stop for a few seconds in the plank position. After that, inhale the air as you slowly return to your starting position. Add weight to make this workout challenging.

Squats

The exercise targets your glutes. If you want to burn fat from your legs, make this exercise challenging by adding the squat jump or a pair of dumbbells. Hold the dumbbells and perform the regular squats if you are using them. But you must put all your weight on your heels instead of your toes. Stand up and drop right back into the squat position to perform the exercise. After that, jump as high as you can from the floor and land on the ground softly. Put your maximum efforts and complete as many reps as possible within 20 seconds. After that, there will be 10 seconds for rest. You should repeat this exercise at least eight times, rest for one minute, and continue.

Jumping Jacks

It is an effective total-body exercise that you can perform anywhere. The exercise targets the quadriceps, glutes, shoulder, and abdominal muscles. To perform the basic squats, you will begin by standing up, keeping your legs, and putting your hands on your sides. After that, jump up, spread your feet, and bring your arms above your head (try to touch your hands). After that, you will jump again by lowering the arms, bringing both legs together, and returning to your original position.

You can also make a little modification and can perform the squat jack. For that, first do a few simple or basic jumping jacks. Then, lower your body into the squat position; in this position, your legs should be wider than your shoulders. Also, ensure that your toes are turned out. After that, place the hands behind the head and continue to jump the feet in and out just the same way as you are doing the basic jumping jack in the squat. If you are new to the exercise, always discuss your plans with your doctor. Always start slow and keep the sets and repetitions short. As your fitness improves, you can increase the reps and sets.

Plank

It is another easy but effective high-intensity Tabata cardio workout at home; perform the plank. You need to find a comfortable spot on the floor to perform the plank. To change this exercise, you can also try side crunches, heel touches, or mountain climbers. First, put your palms on the floor below the shoulder to perform the plank and place your face on the belly. Flex your feet on the floor with the bottom of the toes. After that, press through the palms to lift your body to the top of the push-up position. Remember that your body should straighten from the heels to the top of the head. Now, draw the navel towards the spine and squeeze the glutes. While performing the exercise, you will breathe normally and hold the plank for 20 seconds. Repeat it eight times, rest for 1 minute, and continue your next move!

Conclusion:

To maximize your cardio workouts, get out of your comfort zone and try the high-intensity Tabata workouts. Through these workouts, you work for high intensity for a short time. In this way, you not only burn more calories at a time but also increase your afterburn (calories you burn after a workout), which is amazing. It is a very balanced workout, and the best exercises you should include in your routine are push-ups, mountain climbers, squats, planks, and jumping jacks.